Exercise Guides

Lying Triceps Press

Aug 9, 2011 1:25 PM: Use a straight bar not an E-Z bar . Use a straight bar not an E-Z bar .-See Less

Bent Over Barbell Row

Aug 9, 2011 1:17 PM: If you don't cheat while doing those you will see great gains ! If you don't cheat while doing those you will see great gains !-See Less

Smith Single-Leg Split Squat

Aug 9, 2011 1:12 PM: Smith machines sucks man . Free weight ftw ! Smith machines sucks man . Free weight ftw !-See Less

Bent Over Barbell Row

Aug 9, 2011 7:58 AM: I always feel so tempted to cheat while doing this lift. Honing perfect form certainly takes time for this lift! I always feel so tempted to cheat while doing this lift. Honing perfect form certainly takes time for this lift!-See Less

Standing Olympic Plate Hand Squeeze

Aug 8, 2011 9:55 PM: if you use the plates and as you pinch up you rotate your wrist as far as you can backwards then back to the origanal position it works the hidden muscle in the forearm giving you more width in the forearm without the twist i give it a 5 but with the twist i give it a 7 or 8 adds also a good stretch if you use the plates and as you pinch up you rotate your wrist as far as you can backwards then back to the origanal position it works the hidden muscle in the forearm giving you more width in the forearm without the twist i give it a 5 but with the twist i give it a 7 or 8 adds also a good stretch-See Less

Mixed Grip Chin

Aug 8, 2011 12:43 PM: I like slow regular pullups best I like slow regular pullups best-See Less

Stiff-Legged Dumbbell Deadlift

Aug 7, 2011 5:33 PM: Never did this before until today because Planet Fitness in our area does NOT have a straight bar rack and or just a plain bar to ad weights too, so I had to use dumbbells. I prefer the bar, but this was just as good. Dumbbells seem to be harder on your lower back, have to be careful. Never did this before until today because Planet Fitness in our area does NOT have a straight bar rack and or just a plain bar to ad weights too, so I had to use dumbbells. I prefer the bar, but this was just as good. Dumbbells seem to be harder on your lower back, have to be careful.-See Less

Upright Barbell Row

Aug 6, 2011 4:40 AM: In the lower position pump out your traps and in the higher position make sure your entire shoulder girdle is lifted up by your traps... In the lower position pump out your traps and in the higher position make sure your entire shoulder girdle is lifted up by your traps...-See Less

Wide-Grip Standing Barbell Curl

Aug 6, 2011 4:18 AM: Crunch your biceps on top for 1-2 secs, and DON'T lock out completely in the lower position or it will rest the biceps muscle. Crunch your biceps on top for 1-2 secs, and DON'T lock out completely in the lower position or it will rest the biceps muscle.-See Less

Cross Body Hammer Curl

Aug 6, 2011 2:11 AM: May I please request bb.com to inclyde what head/side of the muscle each exercise hits...like for example Main Muscle Worked: Biceps - outer head or inner head etc ...FOR ALL EXERCISES IN YOUR DATABASE???
May I please request bb.com to inclyde what head/side of the muscle each exercise hits...like for example Main Muscle Worked: Biceps - outer head or inner head etc ...FOR ALL EXERCISES IN YOUR DATABASE???
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Decline Barbell Bench Press

Aug 5, 2011 8:29 AM: One of the best chest exercises. I like to let the bar hover over my chest for 3 seconds and then squeeze the chest muscles to let the contraction push the weight. Really works the lower pecs well. One of the best chest exercises. I like to let the bar hover over my chest for 3 seconds and then squeeze the chest muscles to let the contraction push the weight. Really works the lower pecs well.-See Less

Standing Palms-Up Barbell Behind The Back Wrist Curl

Aug 5, 2011 8:23 AM: It helps to make each rep slow and precise. Also squeeze hard at the end of each curl. Feels like the skin on your arm is going to rip..Great exercise! :) It helps to make each rep slow and precise. Also squeeze hard at the end of each curl. Feels like the skin on your arm is going to rip..Great exercise! :)-See Less

Standing Calf Raises

Aug 5, 2011 5:12 AM: do this exercise with each leg alone!!!it really does more work!!! do this exercise with each leg alone!!!it really does more work!!!-See Less

Overhead Cable Curl

Aug 5, 2011 4:37 AM: best exercise .....love it , my biceps workout is not complete without it.....u can feel the muscles movin nd grt results too best exercise .....love it , my biceps workout is not complete without it.....u can feel the muscles movin nd grt results too-See Less

Pullups

Aug 2, 2011 10:33 PM: pull with ur back and not justed ur arms... good day :) pull with ur back and not justed ur arms... good day :)-See Less

Cable Rope Overhead Triceps Extension

Aug 1, 2011 6:52 PM: BEST WAY TO STRETCH OUT THE MUSCLE at the END of your workout. go heavy or light! BEST WAY TO STRETCH OUT THE MUSCLE at the END of your workout. go heavy or light!-See Less

Seated Triceps Press

Aug 1, 2011 6:50 PM: i like a variation of this much better.
use the cable rope extension, set it low by the ground, and do it that way i like a variation of this much better.
use the cable rope extension, set it low by the ground, and do it that way-See Less

Glute Ham Raise

Aug 1, 2011 3:28 PM: To perform without equipment: Lie face down, anchor feet (either under partner's hands or a sit-up anchor)...start in the up position (lower leg flat on ground, thighs and upper body in straight vertical line) then, slowly and controlled, lower yourself while using your hams/glutes to resist gravity...+See More To perform without equipment: Lie face down, anchor feet (either under partner's hands or a sit-up anchor)...start in the up position (lower leg flat on ground, thighs and upper body in straight vertical line) then, slowly and controlled, lower yourself while using your hams/glutes to resist gravity for as long as you can. Then pushup back to start and repeat. This obviously focuses on the eccentric load of the hamstrings and glutes, but it is a great equipment-free option.-See Less

Hug A Ball

Jul 31, 2011 12:42 PM: Don't get boner. Don't get boner.-See Less

One-Arm Kettlebell Push Press

Jul 30, 2011 7:36 AM: This is one of the most effective exercises for building deltoid strength and definition. Unfortunately, the video above demonstrates a form that will cause unnecessary strain in the elbow and wrist when you start lifting heavier kettlebells. The clean should bring the bell to the rack position, with...+See More This is one of the most effective exercises for building deltoid strength and definition. Unfortunately, the video above demonstrates a form that will cause unnecessary strain in the elbow and wrist when you start lifting heavier kettlebells. The clean should bring the bell to the rack position, with the hand toward the middle of the chest, wrist straight, and the elbow tucked into your ribs. The bell should come up in a smooth arc to naturally rest on the top of the forearm and in the crook of the elbow. When you do the push press, this will help guide the bell in a movement more in line with the center of your body (easier on your spine while still working your core stabilizers), and your wrist will naturally rotate the palm outward to the lockout. When you bring the bell down, return to the same rack position. This will provide faster gains and explosive strength.-See Less

Standing Biceps Cable Curl

Jul 29, 2011 1:07 PM: squeze your biceps for about 3 secs after you pull it up, this will train your biceps really good . squeze your biceps for about 3 secs after you pull it up, this will train your biceps really good . -See Less

Wide-Grip Pulldown Behind The Neck

Jul 29, 2011 1:02 PM: I've seen many guys in the gym trying to pull the bar down when they dont have enough power to do so.Dont do it if you cant , you may get an injury . I've seen many guys in the gym trying to pull the bar down when they dont have enough power to do so.Dont do it if you cant , you may get an injury .-See Less

Bent Over Two-Dumbbell Row

Jul 29, 2011 2:52 AM: Yes this the one Yes this the one-See Less

Smith Machine Shrug

Jul 29, 2011 1:45 AM: do not go too heavy.. even your traps can handle it, your middle back can get hurt.
doing this with dumbell is more safe i think.. do not go too heavy.. even your traps can handle it, your middle back can get hurt.
doing this with dumbell is more safe i think..-See Less

Zottman Curl

Jul 28, 2011 8:49 PM: Love it. It kills and burns the bi's. I love how it feels on the way down. Try using it in a superset. Love it. It kills and burns the bi's. I love how it feels on the way down. Try using it in a superset.-See Less

Dips - Chest Version

Jul 28, 2011 8:31 PM: This exercise really focuses on the chest the lower you dip. If you shorten your stance it will target your triceps more. Really good workout for both tho. This exercise really focuses on the chest the lower you dip. If you shorten your stance it will target your triceps more. Really good workout for both tho. -See Less

Dumbbell Step Ups

Jul 26, 2011 3:20 PM: deffinately do with at least a 1.5 foot increase otherwise doesnt do much deffinately do with at least a 1.5 foot increase otherwise doesnt do much-See Less

Dumbbell Lunges

Jul 26, 2011 3:19 PM: really gets to the quads when done properly so be sure to go slow and pause in the reps really gets to the quads when done properly so be sure to go slow and pause in the reps-See Less

Olympic Squat

Jul 25, 2011 2:05 PM: top exercise top exercise -See Less

Lying Dumbbell Tricep Extension

Jul 25, 2011 11:53 AM: started out feeling confident and used to much weight and hit myself in the face with the DB lol, i suggest halfing your curl weight if your first trying out. really great work out leaves your arms dead started out feeling confident and used to much weight and hit myself in the face with the DB lol, i suggest halfing your curl weight if your first trying out. really great work out leaves your arms dead-See Less