Bodybuilding Exercises

Bodybuilding Exercises
By Gym-Trainer.com

Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips about
your fitness and bodybuilding workouts, celebrity's workout routines and diet plans, and many
more.

Contents
Contents......................................................................................................................................................2
Chest Exercises............................................................................................................................................4
Upper Chest Exercises.............................................................................................................................4
Middle Chest Exercises............................................................................................................................7
Lower Chest Exercises............................................................................................................................11
Shoulder, Neck and Traps..........................................................................................................................12
Front Deltoid Exercises..........................................................................................................................12

Middle Deltoid Exercises........................................................................................................................14
Rear Deltoid Exercises...........................................................................................................................17
Neck Exercises.......................................................................................................................................19
Traps Exercises.......................................................................................................................................20

Arm Exercises............................................................................................................................................21
Biceps Exercises.....................................................................................................................................21
Triceps Exercises....................................................................................................................................27
Forearms Exercises................................................................................................................................34
Back Exercises............................................................................................................................................36
Middle Back Exercises............................................................................................................................36
Lats Exercises.........................................................................................................................................38
Lower Back Exercises.............................................................................................................................40
Leg Exercises..............................................................................................................................................41
Calf Exercises.........................................................................................................................................41
Quadriceps Exercises.............................................................................................................................43
Hamstrings Exercises.............................................................................................................................46

Butt Exercises........................................................................................................................................48

Abs.............................................................................................................................................................49

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Lower Abs Exercises...............................................................................................................................49

Middle and Upper Abs Exercises............................................................................................................51

References.................................................................................................................................................52

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Chest Exercises
Upper Chest Exercises

If you’re looking for new upper chest exercises, here’s a list of exercises that you can use to train
your upper chest muscles:

1. Incline Barbell Bench Press

It’s the most popular exercise for the upper chest. To do this exercise, you will have to:

1. Lie on an incline bench, you’ll have to see the Olympic Bar at the level of your eyes.

2. The grip should be wide and overhand grip

3. Dismount the barbell from the bench racks

4. Begin to lower the barbell slowly to the upper chest muscles (towards the collar bone). Also,
do not touch your upper chest with the barbell

5. After that, begin pressing the barbell until your arms become extended

Do this exercise 4 sets with 8 – 12 reps.

My advice is very carefully to select the weights for this exercise, because many people injure
their shoulder while they’re training this exercises. If you feel some pain in the arms, don’t do
this exercise.

2. Incline Dumbbell Flyes

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1. Get two dumbbells (one on each hand) and lie on a incline bench

2. Stretch your arms out

3. Lift the dumbbells up together in a way that looks like hugging a huge tree trunk

4. Then slowly begin to lower the dumbbells

This exercise can be done using cables, it’s called Incline Bench Cable Flyes and the moving
technique is absolutely the same.

3. Incline Bench Dumbbell Press

The technique for this exercise is the same as the technique for the Incline Barbell Bench Press,
but instead of barbells you have to use 2 dumbbells (one on each hand).

Sometimes, I do this exercise instead of the Incline Barbell Bench Press, it give some variety in
the training, but also the pressure over the shoulders is less than working out the Incline Barbell
Bench Press.

4. Smith Machine Incline Bench Press

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It’s a great alternative to the Incline Barbell Bench Press, the technique is the same, it’s more
safety for your shoulder.

Keep in mind that the Incline Barbell Bench Press more suitable for building muscle mass, the
Smith Machine is more suitable for working out the muscle details.

5. Declined Push Ups

1. Lie on a flat or simple bench in a way that only your leg tough it, your palms should tough the
ground

2. Lower and lift your body slowly, your back should straight during the exercise.

6. Hammer Grip Incline Dumbbell Press

1. Get two dumbbells (one on each hand) and lie on a incline bench

2. Your palms should facing inward toward one another

3. Begin to pressing the dumbbells inward in an explosive position

4. Slowly return to the beginning position and continue repeating it.

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Middle Chest Exercises

There are many exercises for the middle chest muscles. Here’s a list of the most popular middle
chest exercises:

1. Barbell Bench Press

It’s the most popular exercise in the entirely bodybuilding sport. When someone begin
bodybuilding workouts for the first time, the Barbell bench press is one of the start up exercises.

To do this exercise:

1. Lie on a horizontal bench in a way that you can see the Olympic Bar at the level of your eyes.

2. The grip should be wide and overhand grip.

3. Dismount the barbell from the bench racks.

4. Begin to lower the barbell slowly to the middle part of your chest Also, do not touch your
chest with the barbell.

5. After that, begin pressing the barbell until your arms become extended


2. Flat Bench Dumbbell Press

Same as the barbell bench press, but instead of barbell for this exercise you should use
dumbbells.

3. Smith Machine Bench Press

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Again, same technique as the barbell bench presses, but instead of barbell, for this exercise you
can use smith machine and horizontal bench.

4. Barbell or Dumbbell Pullovers

For this exercise you can use barbell or a dumbbell.

1. Get a barbell or a dumbbell and lie on a horizontal bench.

2. Hold the dumbbell above your chest (as it’s shown in the image above)

3. Slowly begin to lower the dumbbell back your head. The lowering should continue as far as
you can reach.

4. Return the dumbbell to the start position and continue repeating the exercise.

5. Pec Deck Butterflys

1. Sit on the Pec Deck machine in the way shown on the picture.

2. Start squeezing while you almost touch the two parts.

3. Return to the start position and continue repeating.

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6. Cable Crossovers

This exercise is hard to be learned how to be done, especially if you try it for the first time.

1. Catch the two ends of a cable pulley machine, so that your body look like the letter T.

2. Try to bring your arms together slowly and controlled all the time, the movement should be
similar to hugging a huge tree.

3. Controlled return back and continue repeating.

My advice is when you try this exercise for a first time, ask the gym trainer to show you how to
do it.

7. Dips

1. Catch on a dip bars and cross your lower legs.

2. Slowly lower your torso down, continue while your chest almost touch the dip bars.


8. Bench Dumbbell or Cable Flyes

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1. Get two dumbbells (one on each hand) and lie on a flat bench.

2. Stretch your arms out.

3. Lift the dumbbells up together in a way that looks like hugging a huge tree trunk.

4. Then slowly begin to lower the dumbbells.

This exercise can be done using cables, it’s called Bench Cable Flyes and the moving technique
is absolutely the same.

This exercise has a variant in which you do it first with one arm and then with another, it’s called
Single Arm Dumbbell Flyes.

9. Machine Bench Press

1. Sit on a machine bench press (on some machine bench presses you should lie).

2. Start pressing the weight outwards.

3. Slowly return to the beginning position and continue repeating.

10. Push Ups

1. Lie on the ground a in a way that only your legs and palms tough it.


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Lower Chest Exercises

Here’s a list of exercises for the lower chest muscles:

1. Decline Barbell Bench Press

1. Lie on a decline bench.

2. The grip should be wide and overhand grip.


4. Begin to lower the barbell slowly to your chest.

5. After that, begin pressing the barbell until your arms become extended.


2. Decline Dumbbell Bench Press

Same as the decline dumbbell bench press, but instead of barbell for this exercise you should use
dumbbells.

3. Decline Dumbbell Flyes

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1. Get two dumbbells (one on each hand) and lie on a decline bench

2. Stretch your arms out.

3. Lift the dumbbells up together in a way that looks like hugging a huge tree trunk.

4. Then slowly begin to lower the dumbbells.

4. Wide Grip Decline Barbell Bench Press

Similar to the Decline Barbell Bench Press, the only one difference is that for this exercise the
grip should be wide.

Shoulder, Neck and Traps
Front Deltoid Exercises

Here’s a list of shoulder exercises that you can use to train your front Deltoids muscles:

1. Seated Dumbbell Front Press

1. Grab two dumbbells one on each hand and sit on a upright bench press. Your palms should
face forward.

2. Press the dumbbells up until your reach the top, don’t let them smack together.

3. Slowly lower the dumbbells back and continue repeating.

2. Front Barbell Presses

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1. Grab a barbell using an overhand grip position it in front of your head. The distance between
your hands should be about one foot wider than shoulder width apart.

2. Press the barbell up until your arms become straight.

3. Slowly and controlled return to the beginning position and continue repeating.

3. Smith Machine Front Deltoid Presses

This exercise is the same as the Front Barbell Presses, but instead with a barbell you can execute
it on a smith machine. The technique is the same.

4. One Arm Front Cable Raises

1. Grab a cable pulley handle attachment with one hand and stand with your beck to the cable
pulley machine.

2. While keeping your arm fully extended raise it up until it become parallel to the floor.

3. Slowly return to the beginning position and continue repeating. Then do the same exercise
with the opposite arm.

5. One Arm Front Deltoid Dumbbell Raises

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1. Grab two dumbbells one on each hand and stand with feet width as your shoulders width.
Your thumbs should face in toward one another.

2. Raise one of the dumbbells upward until your arm become parallel to the floor.

3. Slowly return to the beginning position and repeat with the opposite arm. Then continue
repeating the exercise alternating your arms.

6. Front Deltoid Plate Raises

1. Grab a weight plate with both hands and stand with feet width as your shoulders width.

2. Lift the weight plate from your waist up

until your arms become parallel to the floor. At the top position hold for 1 – 2 seconds.

3. Slowly return to the beginning position and continue repeating the movement.

7. Front Barbell Deltoid Raises

This exercise is same as the front deltoid plate raises, but instead of a weight plate use a barbell
with overhand grip and distance between your hands same as your shoulders width.

Middle Deltoid Exercises

Here’s a list of bodybuilding exercises that you can use to train your middle Deltoids muscles:
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1. Standing Barbell Deltoid Presses Behind Head

1. Grab a barbell using overhand grip a bit wider that your shoulders width. Stand with distance
between your feet as your shoulders width. Place the barbell behind your head.

2. Press the barbell up over your head. Return to the beginning position and continue repeating.

2. Machine Deltoid Military Presses

1. Sit on a military press machine and grasp the handlers using overhand.

2. Simply press the weight up over your head. Slowly return to the beginning position and
continue repeating.

3. Seated Dumbbell Deltoid Presses

1. Grab two dumbbells one on each hand. Sit on a chair or a bench. Your thumbs should point in
toward each other.

2. Press the dumbbells up over your head.

3. Return to the start position just outside your shoulders and continue repeating.

4. Standing Two Arm Dumbbell Presses

Same as the Seated Dumbbell Deltoid Presses, but instead of sitting you can stand during this
exercise. The technique is the same.

5. Seated Side Lateral Deltoid Raises

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1. Grab two dumbbells one on each hand and sit on a bench or a chair allowing the dumbbells to
hang down at your sides. Your palms should face in toward your body.

2. Raise the dumbbells by bringing the backs of your hands to the ceiling while keeping your
arms as straight as possible until your arms become parallel to the floor. Hold for 1 – 2 seconds
at the top position.

3. Return to the beginning position and continue repeating.

6. Dumbbell Deltoid Lateral Raises

Same as the Side Lateral Deltoid Raises, but instead of sitting you can stand during this exercise.
The technique is the same.

7. Twisting Dumbbell Presses

1. Grab two dumbbells and hold on each hand near the front of your shoulders, palms facing in
toward your shoulders.

2. While twisting your wrists toward one another on the way up, press the dumbbells up over
your head.


8. Standing Low Cable Deltoid Raises

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1. Grab the lower handle of a cable pulley machine.

2. Slowly and controlled bringing the weight up and across your body as though you are trying to
touch the ceiling with the back of you hand until your arm become parallel to the floor. At the
top position hold for 1 – 2 seconds.


9. Upright Barbell Deltoid Rows

1. Grab a barbell using narrow overhand grip. Stand with distance between your feet as your
shoulders width. Let the bar and your arms hang down in front of your body, fully extended.

2. Raise the barbell up to just under your chin by flaring your elbows up and out. Then hold for
1– 2 second.


Rear Deltoid Exercises

Here’s a list of bodybuilding exercises that you can use to train your rear Deltoids muscles:

1. Bent Over Rear Deltoid Raises

1. Grab two dumbbells and sit at the end of a flat bench, lean forward so as to nearly touch your
chest to your knees.

2. Raise the dumbbells up so as to try and touch the backs of your hands to the ceiling until your
arms becoming parallel to the floor. Then hold for 1 – 2 seconds.

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2. Lying Rear Deltoid Raises

This exercise is same as the Bent Over Rear Deltoid Raises, but instead of sitting just lie face
down on a flat bench with your entire body flat on the bench. The technique is the same.

3. Bent Over Cable Rear Deltoid Raises

1. Grab the handle of a low pulley cable attachment. Bend down at your waist so that your back
is parallel to the floor.

2. Raise the pulley by bringing the weight across your body until your arm becomes parallel to
the floor. Then hold for 1 – 2 seconds.

3. Return to the beginning position and continue repeating. Then do the exercise with your
opposite arm.

4. One Arm Lying Rear Deltoid Raises

1. Grab a dumbbell with one hand and lie on your left side on a flat bench, your palm should be
down. Extend your arm straight out across your body.

2. Slowly and controlled raise the dumbbell so as to try and touch the ceiling.


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Neck Exercises

Here’s a list of bodybuilding exercises that you can use to train your neck muscles:

1. Lying Face Down Plate Neck Resistance

1. Grab a light weight (2.5 pounds or less) and lie face down on your stomach on a flat bench
with your chest at the top of the bench. Your neck and head should be extended beyond the edge
of the bench. Set the weight on the back of your head and hold it in place with both hands.

2. Point with your head down and move it upward as high as you can using only your neck
muscles.


2. Lying Face Up Place Neck Resistance

1. Grab a light weight (2.5 pounds or less) and lie on your back on a flat bench. Your neck and
head should be extended beyond the edge of the bench. Set the weight on your forehead and hold
it in place with both hands.

2. Point with your head down and move it upward as high as you can using only your neck
muscles.


3. Head Shoulder Tilt

Stand with distance between feet as your shoulders width and move your head from side to side
so as to try and touch your left ear to your left shoulder and your right ear to your right shoulder.

4. Head Forward Backward
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Stand with distance between feet as your shoulders width and nod your head forward and down
as far as possible. From there, rock your head up and back as far as possible.

Traps Exercises

Here’s a list of bodybuilding exercises that you can use to train your traps muscles:

1. Barbell Shrugs

1. Grab a barbell using an overhand grip, distance between your hands should be same as the
with between your shoulders. Allow the barbell to hang down in front of your body so that your
arms are fully extended.

2. Shrug your shoulders while keeping your arms completely straight. At the top position hold
for 1 – 2 seconds.


2. Smith Machine Shrugs

This exercise is the same as the Regular Barbell Shrugs, but instead of using a barbell, execute it
on a smith machine.

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3. Barbell Shrugs Behind The Back

This exercise is also the same as the Regular Barbell Shrugs, but instead of holding a barbell in
front of your body, you should hold it behind your back.

4. Dumbbell Shrugs

1. Grab two dumbbells one on each hand. Stand with your palms facing in toward your body and
the dumbbells hang at your sides so that your arms are fully extended.

2. Shrug your shoulders while keeping your arms completely straight.


Arm Exercises
Biceps Exercises

1. Barbell Curls

It’s one of the most popular exercises for the biceps muscles, to do it:

1. Stand upright, grab a barbell using underhand grip.

2. Hold the barbell slightly wider than your shoulder’s width in arms down position. Your arms
should be close to your body, your back should be straight.
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3. Curl the barbell up in a controlled fashion, fluent and slow. Continue curling up until the
barbell is under your chin. Pause for a second and slowly begin to lower the barbell until
returning the position from step 2.

2. Close Grip Barbell Curls

Same as the barbell curls, but for this exercise you should use closer grip (6-8 inches distance
between palms).

3. Barbell Curls With Wide Grip

Same as the barbell curls, but for this exercise you should you wide grip (as wide as possible).

4. Reverse Grip Barbell Curls

Same as the close grip barbell curls, but for this exercise you should use reverse grip (instead of
underhand grip).

5. EZ Bar Curls

Same as the barbell curl, the only one difference here’s that you should use EZ Bar instead of
normal bar.

6. EZ Bar Preacher Curls

1. Sit on a preacher bench seat in the way show that picture above.

2. Hold the EZ curl bar using underhand, your grip’s width should be same as your shoulder’s
width.

3. Controlled lift the bar toward your chin. Pause for a second.

4. Lower the bar controlled and slowly.

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7. Single Arm Preacher Curls

Same as the EZ Bar Preacher Curls, but for this exercise, you should use a dumbbell. Do the
exercise first with your right arm and then do it your left arm.

8. Alternating Hammer Curls

1. Get two dumbbells (one on each hand).

2. Stand in a way that your palms face in toward your body.

3. Curl the dumbbell in your right arm up to your right shoulder. Pause for a second at the top
and slowly return to the beginning position.

4. Repeat the movement with your left arm.

5. Continue repeating alternating your right and left arms.

9. Hammer Dumbbell Curls

Same as alternate hummer curls, but instead of alternating the movement with your arms, for this
exercise you should curl your arms up in a meantime.

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10. Alternating Incline Dumbbell Curls

1. Get two dumbbells one on each hand and sit back on a incline bench.

2. Let your arms hang.

3. Curl your right arm and the controlled lower.

4. Repeat with your left arm.

5. Continue repeating alternating your right and left arms.

11. Incline Dumbbell Curls

Same as alternate incline dumbbell curls, but instead of alternating the movement with your
arms, for this exercise you should curl your arms up in a meantime.

12. Dumbbell Concentration Curls

1. Get one dumbbell and sit at the end of a gym bench with your legs spread.

2. Your elbow should touch your knee and your arm should be fully straighten.

3. Curl your forearm up to your shoulder position. Hold for a second and slowly lower.

4. Continue repeating.

5. Do the same exercise for your other arm.

13. Alternating Dumbbell Curls

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1. Get two dumbbells one on each hand. Sit on a bench or stand.

2. Each arm should hang at your side.

3. Curl your right arm up slowly trying to touch your right arm. While you’re curling up your
arm, turn your palm outward.

4. Slowly lower and repeat the movement with your left arm.

14. Two Arm Dumbbell Curls

Same as alternate dumbbell curls, but instead of alternating the movement with your arms, for
this exercise you should curl your arms up in a meantime.

15. Cable Preacher Curls

For this exercise, you’ll need a pulley machine, a preacher bench (placed in front of a pulley
machine) and an EZ curl (attached to the low pulley). Then:

1. Pull the EZ curl towards your shoulders, then wait 1-2 seconds.

2. Slowly and controlled lower the curl to the beginning position.


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16. Machine Preacher Curls

1. Sit on a machine preacher curl machine and with both hands grab the bar using an underhand
grip.

2. Slowly and controlled curl the bar up trying to touch your chin.


17. Two Arm Cable Curls

1. Stand between two pulley machines and grab the handlers using underhand. Your arms should
be straight out to your side at shoulder lever.

2. Slowly and controlled curl your arms toward your shoulders. During the exercise, make sure
that your biceps do the exercise.

3. Hold for a second and slowly return to the starting position.


18. Standing Cable Curls

1. Attach a curl bar to a low pulley then grab it using underhand grip.

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2. Curl the bar up in a controlled fashion, fluent and slow. continue until the barbell is under your
chin. Pause for a second and slowly begin to lower the barbell until returning the position from
step 1.


19. Chin Ups

1. Grab a chin-up bar using a reverse grip and the with between your palms should be same as
the width between your shoulders.

2. Pull yourself up trying to touch your upper chest to the bar.

3. Return slowly and controlled to the beginning position.


20. 21′s for Biceps

Same as the barbell curls, but for this exercise you’ll have to:

1. Use barbell curl with weight 50% lighter than the barbell’s weight you normally use for
barbell curls.

2. Do 7 partial reps down to halfway up

3. Do 7 partial reps halfway up to your chin

4. Do 7 full reps

Triceps Exercises

Here’s a list of exercises that you can use to work out your triceps muscles:

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1. Decline EZ Barbell Extensions

1. Lie on a decline bench. Ask some friend or the gym trainer to hand you an EZ barbell.

2. Grab the EZ barbell using overhand grip and position the barbel above your head with
straightened arms.

3. Slowly lower the barbell until it reach few inches above your eyes. Also, during the exercise
keep your elbows in towards you.

4. Extend your arms back up until reaching the beginning position and continue repeating.

2. Incline EZ Barbell Extensions

1. Lie on a incline bench. Ask some friend or the gym trainer to hand you an EZ barbell.

2. Grab the EZ barbell using overhand grip and position the barbel above your head with
straightened arms.

3. Slowly lower the barbell until it reach downwards behind your head. Also, during the exercise
keep your elbows in towards you.

4. Extend your arms back up until reaching the beginning position and continue repeating.

3. Seated Barbell Extensions

1. Grab a barbell and sit on a flat bench. Using overhand grip, position the barbell above your
head with extended arms.

2. Slowly and controlled lower your arms down behind your head, keep your elbows in.
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3. Slowly return to beginning position and continue repeating.

4. Seated Dumbbell Extensions

This exercise is the same as the seated barbell extensions, but instead of a barbell you should use
a dumbbell. The technique is the same.

5. Dumbbell Extensions

Same as the seated dumbbell extensions, but instead of seating just stand during the exercise.

6. Close Grip Bench Presses

1. Lie on a horizontal bench in a way that you can see the Olympic Bar at the level of your eyes.
The grip should be very narrow and overhand grip.


3. Begin to lower the barbell slowly to the middle part of your chest. Also, do not touch your
chest with the barbell.

4. After that, begin pressing the barbell until your arms become extended. Then continue
repeating.

7. Smith Machine Close Grip Bench Presses

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This exercise is same as the close grip bench presses, but instead of bench press you should use a
smith machine. The technique is the same.

8. Cable Single Arm Extensions

1. Grab a cable handle of a cable machine with one hand using underhand grip and your palm
should face towards you.

2. Slowly and controlled extend your arm down while keeping your elbow tucked in at your side.

3. Slowly return to the beginning position and continue repeating. Then do the same exercise
with your opposite hand.

9. Low Cable Single Arm Extensions

1. Grab a bottom handle of a cable machine with one hand. The handle should be behind your
head.

2. Slowly extend your arm until it become straight.

3. Return to the beginning position and continue repeating. Then do the same exercise with your
opposite arm.

10. Single Arm Dumbbell Extensions

Same as the Low Cable Single Arm Extensions but instead of cable machine use a dumbbell.

11. Cable Rope Overhead Extensions

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1. Grab a rope attachment on the lower part of a cable machine in a way that your palms face
together and position the rope directly behind your head with your elbows in.

2. While keeping your elbows in, extend the rope upwards.


12. Bench Dips

1. Position between two benches (as shown on the picture above). The width between your hands
should be same as your shoulders width.

2. Slowly lower your upper body down, keep your elbows tucked into your sides.


13. Dips

1. Catch on a dip bars and cross your lower legs.

2. Slowly lower your torso down, continue until your arms are in a 90 degree position.


14. Single Arm Pronated Dumbbell Extensions

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1. Grab a dumbbell with one hand and lie on a flat bench. Your arm should be straightened with
palm facing out. With your opposite hand hold your elbow during the entire exercise.

2. Slowly and controlled lower the dumbbell until it reach a few inches above your chest.

3. Extend your arm and continue repeating. Then do the same exercise with your opposite arm.

15. Single Arm Supinating Dumbbell Extensions

1. Grab a dumbbell with one hand and lie on a flat bench. Your arm should be straightened with
palm facing in. With your opposite hand hold your elbow during the entire exercise.

2. Slowly and controlled lower the dumbbell until it reach a few inches above your head.

3. Extend your arm and continue repeating. Then do the same exercise with your opposite arm.

16. Push Ups Hands Close

1. Lie on the ground a in a way that only your legs and palms tough it. The distance between
your hands should be narrow.


17. Dumbbell Kickbacks

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1. Grab a dumbbell with one hand and put your opposite hand and knee on a flat bench. Your
palm should face your body and your upper arm should be parallel to your body.

2. Push the dumbbell back by extending your arm.

3. Slowly return to beginning position and continue repeating. Then do the same exercise with
your opposite arm.

18. Straight Bar Pushdowns

1. Grab the straight bar of a cable machine using overhand grip. The bar should be at your chest
level.

2. Slowly lower the bar downward while keeping your elbows in.


19. Rope Pushdowns

Same as the straight bar pushdowns, but instead of straight bar use a rope for this exercise.

20. V Bar Pushdowns

Same as the rope pushdowns, but instead of rope use a V bar for this exercise.

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Forearms Exercises

Here’s a list of exercises that you can use to train your forearms muscles:

1.Dumbbell Wrist Flippers

1. Grab two dumbbells one on each hand. Your palms should face down.

2. Slowly flip your wrists and turn your palms up while flexing your forearms.


2. Palms Down Dumbbell Wrist Curls

1. Grab a dumbbell in one hand using an overhand grip and sit on a flat bench in a way shown in
the picture above.

2. Bring the dumbbell up toward the ceiling.


3. Seated Palms Down Barbell Wrist Curls

This exercise is similar to the Palms Down Dumbbell Wrist Curls, but instead of using a
dumbbell, for this exercise use a barbell with both hands with overhand grip. The technique is
the same.

4. Palms Up Dumbbell Wrist Curls

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This exercise is similar to the Palms Down Dumbbell Wrist Curls, but instead of using an
overhand grip, for this exercise use an underhand grip. The technique is the same.

5. Two Arm Palms Up Wrist Curls

This exercise the same as the palms up dumbbell wrist curls, but instead of a dumbbell use a
barbell with both hands. The technique is the same.

6. Wrist Rollers

1. Grab a wrist roller tool with both hands using an overhand grip. Your arms should be extended
straight out in front of you (parallel to the floor).

2. Rapidly twist the bar using your hands and wrists.

3. When the weight reach the top, lower it by reverse twisting movement. Continue repeating.

7. Barbell Wrist Curls Behind The Back

1. While standing, grab a barbell behind your back using an overhand grip.
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2. Using your forearms and wrists curl the barbell up towards the ceiling.


Back Exercises
Middle Back Exercises

Here’s a list of exercise that you can use to train your middle back muscles:

1. Barbell Rows

1. Using an overhand grip, grab a barbell. The distance between your hands should be same as
your shoulders width. Also, your knees should be slightly bent.

2. Begin with fully extended arms then lift (also called ‘row’) the barbell up until it reach your
stomach area.

3. Return to beginning position and continue repeating.

*Note: During the exercise keep your shoulders back and your head up. It’ll help your back to be
in a stable position.

2. Two Arm Dumbbell Rows

This exercise is same as the barbell rows, but instead of barbell, you should use two dumbbells
(one on each hand). The technique is the same.

3. One Arm Barbell Rows

1. Grab a dumbbell in your right hand and place your left knee on a gym bench and your left
hand on the top of the gym bench. Your right arm should be hanging down and to be a bit
forward. Also, your back should be naturally arched.

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2. Begin pulling your right arm up until your upper arm become parallel to the floor.

3. Slowly and controlled lower the dumbbell to the beginning position and continue repeating.

4. Do the same exercise with your left arm.

4. T Bar Rows

1. Stand on the T Bar Row machine. The distance between your feet should be same as your
shoulders width and your knees should be bend. Using an overhand grab the bar.

2. Keep your knees bend and your back straight, pull the bar up until it touch your chest.


5. Seated Cable Rows

1. Sit on a low cable pulley machine and grab the handle with both hands. Your knees should be
slightly bent.

2. Pull the handle towards your body until it touches your stomach.


6. Machine Rows

1. Sit on a row machine and grab the handles with both hands using an overhand grip.

2. Pull back the pad.

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Lats Exercises

1. Pullups

1. Grab a pullup bar using an overhand grip. The distance between your palms should be same as
your shoulders width or even wider.

2. Lift your body as high as you can.


2. V Bar Pullups

This exercise is the same as the pullups, but instead of regular bar, you should use V Bar. The
technique is the same.

3. Reverse Grip Pulldowns

1. Sit on a lat pulldown machine. Grab the bar using an underhand grip. The distance between
your palms should be same as your shoulders width.

2. Pull the bar straight down until it reach the middle of your chest.


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4. Wide Grip Pulldowns

1. Sit on a lat pulldown machine. Grab the bar using an overhand grip, your palms should be as
wide as possible.

2. Pull the bar straight down until it reach the middle of your chest.


5. Wide Grip Rear Pulldowns

1. Sit on a lat pulldown machine. Grab the bar using an overhand grip, your palms should be as
wide as possible.

2. Pull the bar down behind your neck until it reach the back of you neck.


6. V Bar Pulldowns

This exercise is the same as the grip pulldowns, but instead of regular bar, you should use V Bar. The
technique is the same.

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7. Straight Arm Pulldowns

1. Stand behid a lat pulldown machine. Grab the bar with completely extended arms.

2. Lower the bar until you touch your body with it. Your arms should be completely extended
during the entirely exercise.


Lower Back Exercises

Here’s a list of exercises that you can do to improve your low back muscles:

1. Hyperextensions

1. Lie on a Roman Chair in the way show in the picture above.

2. Cross your arms in front of your chest or behind your head.

3. Slowly and controlled lower your torso down until you feel you can touch the floor with your
nose.

4. Again slowly and controlled return to the beginning position and continue repeating.

2. Barbell Stiff Leg Deadlifts

1. Grab a barbell with two hands, use overhand grip and the with between your palms should be
same as the width

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between your shoulders. The barbell should be lying on the floor in front of you.

2. Bend at your waist and while your legs are as straight as possible try to stand up.

3. Return the barbell at the beginning position. Your back should be straight all the time. You
should feel that your butt and legs do the work.

* This exercise is difficult to be learned how to be done properly. Also, there’s a risk to injure
your back while you’re doing it. So, my advice is, when you do it for a first time, ask the trainer
at the gym for his/her help.

3. Dumbbell Stiff Leg Deadlifts

Same as the barbell stiff leg deadlifts, but for this exercise you should use dumbbells one on each
hand instead of a barbell.

4. Good Mornings

1. Place a barbell across back of your shoulders. Your legs should be rigid and you should be
also bend forward at the waist.

2. Try to lower your upper body in the way show at the picture above. You should be with head
up while you’re performing the exercise.

3. Return to start position and continue repeating.

Leg Exercises
Calf Exercises

Here’s a list of exercises for the calf muscles:

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1. Leg Press Machine Calf Press

1. Lie on a leg press machine, place your toes on the lower edge of the platform.

2. Push the platform up/forward with your toes. When you’re on the top of the movement, hold
for 1 – 2 seconds.

2. Seated Calf Raises

1. Sit on a seated calf machine. Your toes should be on the platform.

2. Push your toes up and down. you’re on the top of the movement, hold for 1 – 2 seconds.

3. Barbell Calf Raises

1. Grab a barbell (you can use smith machine as well) behind your neck, place on your shoulders.

2. Push your toes down and up. Be sure to flex your calves at the top of the movement.

4. Dumbbell Calf Raises

This exercise is same as the barbell calf raises, but instead of a barbell you should use two
dumbbells (one on each hand). The technique is the same.

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5. Hack Machine Calf Raises

Also, same as the barbell calf raises, but instead of a barbell you should use the hack squad
machine. The technique is the same.

Quadriceps Exercises

Here’s a list of exercises that you can use to train your quadriceps muscles:

1. Barbell Squats

1. Grab a barbell and place it behind your neck, across your shoulders. The width between your
feet should be same as your shoulders width.

2. Begin squatting as though you’re going to sit down in a chair until your thighs become parallel
to the floor.

3. Return to beginning position (keep your back as straight as possible) and continue repeating.

2. Barbell Hack Squats

1. Grab a barbell behind you using overhand grip.

to the floor.


3. Barbell Lunges

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1. Grab a barbell and place it behind your neck, across your shoulders.

2. Make a step with one leg forward, keep the other leg set in place.

3. Move back to beginning position and repeat with your opposite leg.

4. Dumbbell Lunges

This exercise is same as the barbell lunges, but instead of barbell you should use two dumbbells
one on each hand. Also, keep your arms straight during the exercise.

5. Barbell Step Ups

1. Stand next to a flat bench and grab a barbell and place it behind your neck, across your
shoulders. The width between your feet should be same as your shoulders width.

2. With one foot step up onto the flat bench and bring up the other foot.

3. With the foot you started step backward off the bench.

4. Repeat the exercise with the opposite foot and continue repeating.

6. Front Barbell Squats

1. Grab a barbell across the tops of your shoulders. Your elbows should be parallel to the floor.
The width between your feet should be same as your shoulders width.

to the floor.


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7. Hack Squats

1. Sit on a hack squat machine. The width between your feet should be same as your shoulders
width.

to the floor.


8. Leg Extensions

1. Sit on a leg extension machine.

2. Lift the weight by extending your legs up until you flex your knees.

3. Slowly and controlled return to beginning position and continue repeating.

9. Leg Presses

1. Sit on a leg press machine. The width between your feet should be same as your shoulders
width.

2. Slowly and controlled lower the weight platform until you bring your knees in toward your
chest.

3. Return the platform to beginning position and continue repeating.

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10. Smith Machine Squats

1. Stand on a smith machine in a way that its barbell is behind your neck, across your neck.

to the floor.


Hamstrings Exercises

Here’s a list of exercises that you can use to build your hamstrings muscles:

1. Barbell Lunges

1. Grab a barbell and place it behind your neck, across your shoulders.

2. Make a step with one leg forward, keep the other leg set in place.

3. Move back to beginning position and repeat with your opposite leg.

2. Dumbbell Lunges

This exercise is same as the barbell lunges, but instead of barbell you should use two dumbbells

one on each hand. Also, keep your arms straight during the exercise.

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3. Lying Leg Curls

1. Lie on your stomach on a hamstring machine.

2. Curl the weight up until you touch your heels to your butt muscles.


4. One Leg Lying Curls

This exercise is the same as the lying leg curls, but instead with both legs, first execute it with
one leg and then with the opposite leg.

5. Seated Leg Curls

1. Sit on a seated hamstring machine.

2. Bring the weight down toward the ground.


6. Standing Leg Curls

1. Stand on a standing leg curl machine.

2. Using one leg, curl the weight up until you touch your heel to your butt.

3. Slowly return to beginning position and repeat with the opposite leg.

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Butt Exercises

Here’s a list of exercises that you can use to build your butt muscles:

1. Lying Butt Bridge

1. Lie flat on your back, your knees should pointing up.

2. Raise your pelvis up while your body become at about 45 degree angle. Flex your butt
muscles for 1 – 2 seconds.


2. Glute Kickbacks

1. Get on your knees and hands on the floor, your back should be parallel to the floor.

2. Thrust one of your feet backwards. On to position, try to flex your butt of 1 – 2 seconds.


4. Do the same exercise with your opposite leg.

3. Lunges

1. Grab two dumbbells one on each hand. Stand up with straight back.

2. Make a step – one leg forward and one leg back.

3. Slowly and controlled return to the beginning position. Make a new step with opposite leg.
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4. Continue repeating alternating your legs.

Abs
Lower Abs Exercises

Here’s a list of exercises that you can use to train your lower abdominal (Abs) muscles:

1. Hip Raises

1. Lie on a mat on your back with hands at your sides, your legs should be folded in a way that
mimic sitting on a chair.

2. Bring your knees and pelvis up toward your chest. Then hold for 1 – 2 seconds.


2. Decline Crunches

1. Sit on a decline bench. Move your hands back of your head, without locking fingers. Slowly
raise your body while contract your abs.

2. Crush your body up, bringing your elbows

to either side of your thighs. Then flex your abs for a 1 – 2 seconds.


3. Leg Pull Ins

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1. Sit on a flat gym bench, your legs should be at the end. Grab the edges of the bench with your
hands. Extend your legs and your back to be at a 45 degree angle.

2. Slowly bring your knees in toward your midsection, make sure that you execute this exercise
by your abs muscles.


4. Leg Raises

1. Lie on a bench or on a mat on your back. Keep your legs as straight as possible.

2. Raise your legs as high as possible. Make sure that you execute this exercise by your abs
muscles.


5. Knee Raises

1. Stand on a parallel bars, holding yourself with forearms and elbows. Your legs should hang
straight down.

2. Using your abs muscles pull your legs up toward your chest. Then hold for 1 – 2 seconds.


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Middle and Upper Abs Exercises

Here’s a list of exercise that you can use to train your middle and upper Abdominal (Abs)
muscles:

1. Roman Chair Sit Ups

1. Sit on a roman char. Hold your head with your hands by keeping your elbows out. Extend
your body back until you’re in a horizontal position.

2. Curl your body up until you return to upright position. Hold for 1 – 2 second.

3. Slowly and controlled extend your body back and continue repeating.

2. Crunch Machine

1. Sit on a crunch machine in the way shown at the picture above.

2. Slowly and controlled begin crunching while focusing on using your abs muscles.

3. Cable Crunches

1. Grab a cable rope attachment

from a high pulley using two hands. Place your wrists against your head. Kneel on the ground.

2. Slowly and controlled begin crunching while focusing on using your abs muscles.

4. Crunches
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1. Lie on a mat on your back. Your feet should be flat on the ground. Hold your head with your
hands by keeping your elbows out. To isolate your ab muscles, push the small of your back down
to the mat.

2. Roll your shoulders off the floor until your shoulders come up off the floor only about 4 – 5
inches, your lower back should remain on the floor.

3. Push down with your lower back and continue repeating.

References
Gym-Trainer.com - You can find much more information about bodybuilding and fitness
exercises, general tips about your fitness and bodybuilding workouts, celebrity's workout
routines and diet plans, motivational tips, and many other bodybuilding and fitness information.

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