Exercises Databank

[Rahf]

If you find anything missing, PM me and I'll sort it in there, please provide URL for a GIF or slides.

Legs:

Squat, (http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html) Front squat, (http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html)Barbell Lunge, (http://www.exrx.net/WeightExercises/Quadriceps/BBLunge.html)Dumbell Lunge, (http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html)Leg press, (http://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress.html)Sled Hack Squat, (http://www.exrx.net/WeightExercises/Quadriceps/SLHackSquat.html)Straight legged deadlift, (http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html)Leg Curl, (http://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html)Leg Extension, (http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html)Good-Mornings, (http://www.exrx.net/WeightExercises/ErectorSpinae/BBBentKneeGoodMorning.html)Glute Ham Raise, (http://www.exrx.net/WeightExercises/Hamstrings/BBGluteHamRaise.html)Seated Leg Curl. (http://www.exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html)

Calves:

Standing Calf Raise (smith), (http://www.exrx.net/WeightExercises/Gastrocnemius/SMStandingCalfRaise.html)Single Leg Dumbell Raise, (http://www.exrx.net/WeightExercises/Gastrocnemius/DBSingleLegCalfRaise.html)Donkey Raises, (http://www.exrx.net/WeightExercises/Gastrocnemius/WTDonkeyCalfRaise.html)Lever Seated Calf Raise, (http://www.exrx.net/WeightExercises/Soleus/LVSeatedCalfRaise.html)Lever 45 degree Calf Press, (http://www.exrx.net/WeightExercises/Gastrocnemius/LV45CalfPress.html)Lever Standing Calf Raise, (http://www.exrx.net/WeightExercises/Gastrocnemius/LVStandingCalfRaise.html)

Abdominals:

Cable Crunches, (http://www.exrx.net/WeightExercises/RectusAbdominis/CBKneelingCrunch.html)Weighted Crunches, (http://www.exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html)Hanging Leg Raise, (http://www.exrx.net/WeightExercises/RectusAbdominis/WtHangingLegHipRaise.html)Twisting Crunch, (http://www.exrx.net/WeightExercises/Obliques/WtTwistingCrunch.html)Broom Stick Twist, (http://www.exrx.net/Plyometrics/BroomstickTwist.html)V-Up. (http://www.exrx.net/WeightExercises/RectusAbdominis/WtVUp.html)

Back:

Deadlift, (http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html)Bent-over Row (abs?), (http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html)Bent-over Row, Dumbell, (http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html)T-Bar, (http://www.exrx.net/WeightExercises/BackGeneral/LVBentOverRow.html)Chin-ups (Pull-ups), (http://www.exrx.net/WeightExercises/LatissimusDorsi/WtChinup.html)Lats Cable Pulldown (front), (http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html)Lats Pulldown (back), (http://www.exrx.net/WeightExercises/LatissimusDorsi/CBRearPulldown.html)Lats Close Grip Pulldown, (http://www.exrx.net/WeightExercises/LatissimusDorsi/CBCloseGripPulldown.html)Cable Seated Row, (http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html)Barbell Shrugs, (http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html)Dumbell Shrugs, (http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html)Hyperextension, (http://www.exrx.net/WeightExercises/ErectorSpinae/WtBackExtension.html)Good-Morning, (http://www.exrx.net/WeightExercises/ErectorSpinae/BBBentKneeGoodMorning.html)

Shoulders:

Barbell Press Behind Neck, (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBBehindNeckPress.html)Military Press, (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html)Seated Shoulder Press, (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBShoulderPress.html)Shoulder Press, Dumbbell, (http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html)Arnold Press, (http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html)Barbell Upright Row, (http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html)Lateral Raise, (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html)Front Raise, (http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html)Front Raise, Barbell, (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBFrontRaise.html)Cable Rear Lateral Raise, (http://www.exrx.net/WeightExercises/DeltoidPosterior/CBRearLateralRaise.html)Rear Lateral Raise, Dumbbell, (http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise.html)Seated Rear Lateral Raise, Cables, (http://www.exrx.net/WeightExercises/DeltoidPosterior/CBSeatedRearLateralRaise.html)Seated Rear Lateral Raise. (http://www.exrx.net/WeightExercises/DeltoidPosterior/DBSeatedRearLateralRaise.html)

Pectorals (Chest):

Bench Press, (http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html)Dumbbell Press, (http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html)Flyes, (http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html)Incline Bench Press, (http://www.exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress.html)Incline Dumbbell Press, (http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html)Dips, (http://www.exrx.net/WeightExercises/PectoralSternal/WtChestDip.html)Cable Flyes, (http://www.exrx.net/WeightExercises/PectoralSternal/CBStandingFly.html)Pullover, (http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html)Upward Cable Cross. (http://www.myfit.ca/exercisedatabase/images/upwardcablecrossovers.gif)

Biceps:

Note: Try to stay away from the EZ-Bar, using a straight bar ensures full RM is used in your wrists. Warm the wrists up properly.

Barbell Curl, (http://www.exrx.net/WeightExercises/Biceps/BBCurl.html)Dumbbell Curl, (http://www.exrx.net/WeightExercises/Biceps/DBCurl.html)Cable Curl, (http://www.exrx.net/WeightExercises/Biceps/CBCurl.html)Incline Dumbbell Curl, (http://www.exrx.net/WeightExercises/Biceps/DBInclineCurl.html) Preacher Curl (Scott Curl), (http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html) Concentration Curl, (http://www.exrx.net/WeightExercises/Brachialis/DBConcentrationCurl.html) Hammer Curl. (http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html)

Triceps:

Lying Triceps Extension, (http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html)Seated Triceps Extension, (http://www.exrx.net/WeightExercises/Triceps/BBTriExt.html)Dips, (http://www.exrx.net/WeightExercises/Triceps/ASTriDip.html)Pushdown, (http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html)Close Grip Bench Press, (http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html)Cable Bent-over Extension, (http://www.exrx.net/WeightExercises/Triceps/CBBentoverTriExt.html)Lying Cable Extension, (http://www.exrx.net/WeightExercises/Triceps/CBLyingTriExt.html)Kickback, (http://www.exrx.net/WeightExercises/Triceps/DBKickback.html)Dumbbell Extension, (http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html)One Armed Extension, (http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html)

Forearms:

Barbell Reverse Curl, (http://www.exrx.net/WeightExercises/Brachioradialis/BBReverseCurl.html)Barbell Wrist Curl, (http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html) Dumbbell Wrist Curl, (http://www.exrx.net/WeightExercises/WristFlexors/DBWristCurl.html)Wrist Roller, (http://www.exrx.net/WeightExercises/WristExtensors/CBRollerWristExtention.html)

[mr popular]

The front squat link goes to the back squat text, but other than that it is a decent list of exercises... some of them aren't done wth very good form the way the man in the mini-videos demonstrates haha.

The only thing I wonder about some of the stuff on that website is, why are all of these physique-enhancing exercises demonstrated by a hairy, fatish man who doesn't look particularly muscular. I really don't know, since the exercises they list are actually pretty solid.

[Scott]

Forearms/fingers- Tennis ball squeezing, hanging from whatever using just your fingertips, and other things that I enjoy doing.

[Syvo]

Haha shit. I was just reminded again how utterly homoerotic donkey raises are.

[Scott]

Especially if they're male-partner-sitting-on-your-back-for-resistance donkey raises.

[Swartz]

Especially if they're male-partner-sitting-on-your-back-for-resistance donkey raises.

Yeah that's what I meant.

[PaRaSiTe_X92]

ROFL, so true!

For forearms, try Powerball too.

[rockmonkey]

how does a bent over row do abs?

[Rahf]

If you find a GIF that you think has better form, PM.

Otherwise, I reckon this could need a sticky seeing as people probably wonder alot about exercises. I did not include exercise variations in the smith-machine since most barbell-type exercises can be done in that too.

I'd say his form is better than mine in many exercises even on a moderate load and I'm not bothered about him not having a "Holy fucking shit that looks awesome"-physique.

[chicanerous]

Why didn't you just link exrx.net if you're just going to copy their whole site into a post? It would have taken a lot less work.

[Rahf]

Why didn't you just link exrx.net if you're just going to copy their whole site into a post? It would have taken a lot less work.

Because I had nothing else to do and I wasn't tired at 11:30pm or whenever I started. It also makes it alot easier on other members/viewers of TT.

That's why I did it, to do something useful.

[chicanerous]

Because I had nothing else to do and I wasn't tired at 11:30pm or whenever I started. It also makes it alot easier on other members/viewers of TT.

That's why I did it, to do something useful.
:ogre:

[free2moo]

Why didn't you just link exrx.net if you're just going to copy their whole site into a post? It would have taken a lot less work.

Cuz Rahf is awesome, and doesn't bend to convention or donkey raises!

[Rahf]

Does this thread warrant a sticky or is it not useful enough?

[Skilzat85X]

I was going to but we already have too many stickies, plus I mean if someone wants all this all they have to do is go here:
http://www.exrx.net/Lists/Directory.html

And I think that list is in one of the already stickied topics. If not I shall put it in.

[shengoikee]

Why didn't you just link exrx.net if you're just going to copy their whole site into a post? It would have taken a lot less work.

all of Rahf's advice may as well be "ctrl+v" anyway hahaha

[Rahf]

all of Rahf's advice may as well be "ctrl+v" anyway hahaha

Copy + paste from my memory but hopefully people will at least remember the most important bits and I won't have to do it so often.

[JunkyardDog]

For the abs, Full Contact Twists and Bent Presses are amazing.

http://www.t-nation.com/readTopic.do?id=459681

[Diz2007]

I think this is great.

[Yuri]

yes full contact twist and bent press work wonders

[Xma_Warrior]

Thnx for posting.

[AjStyles]

all those link isn't working???

[Rahf]

all those link isn't working???

Yes they do, I checked just now to ensure it. The error is on your side.

[AjStyles]

OH is working now,
i swear it wasn't working yesterday.
BTW, thanks a lot for the information.

[Diz2007]

Pendlay bent over row?I need a good example of it.:tongue:They look like a woman dominated exercise.

[Dustin_K]

Is the EZ bar really that ineffective? How well does that Broom Stick Twist work?

[Rahf]

The EZ-bar is not ineffective. It does what it is supposed to do which is letting everyone be able to bicep curl without discomfort in their forearms. The problem with EZ-bar as I've said is that it promotes a decreased ROM for your wrists and is therefore detrimental to your overall forearm flexibility. I know of more than one person who cannot supinate their hands to make their thumbs point outward.

[tuareg]

can the EZ bar be used for anything else than the biceps, or is it just for biceps?

[Rahf]

You can use it for whatever, but I reckon its designed purpose is various tricep- and bicep exercises.

[Dustin_K]

Damn, because I bought one a while back not knowing anything about weights

[tuareg]

You can use it for whatever, but I reckon its designed purpose is various tricep- and bicep exercises.

good way to throw out money i guess.

doesn't look any more effective than doing standard dumbbell curls :/

[WayofaWay]

I like the straight bar because it's manly compaired to the EZ-bar. *And I haven't done a bicep curl in like 9 months*

Lots of excercises missing though... Snatches, Clean and Jerk, Overhead squat, all body weight excercises, Sissy Squats. Hate to say it but it looks like the list came out of every single body building book ever written (anyone else noticed they all come with the standard set of isolation excercises?)

Good Olympic Style Site + Some Old School Competion Lifts (http://tomgorman.moonfruit.com/)

It's not a half bad list, good start point.

[Kellen_battles]

good way to throw out money i guess.

doesn't look any more effective than doing standard dumbbell curls :/

To an extent it is....

[WayofaWay]

Depends on if you want to look like a man or be a man.

EDT: Look like a wanna be man.

[TysonTF]

how does a bent over row do abs?
Just incase two years on you are still wondering, when you do bent over rows you need to bring the barbel up to your upper abs, not chest or elsewhere, otherwise you're not targeting the back properly. I assume this is why it says 'abs?' anyway..

[Rahf]

It was an internal joke that some people didn't catch on to apparently.

[TysonTF]

Well not if it was an internal joke.

[paulSA]

You can use it for whatever, but I reckon its designed purpose is various tricep- and bicep exercises.

yes, and it can be quite effectively used for pullover/close grip bench supersetting.

[tuareg]

i've been using it as well as straight bars.

they're not too bad :D

[anfeyd]

Well not if it was an internal joke.

Internal to a lot of people on TT--it started in a public thread so anyone who was around at the time would know about it.

[stefano]

I didn't wanna start a new thread about this so I'll just post here.
Hangcleans, should I do them on back day?
So it's going to be like:
Pull ups 3xto failure
Bent-over rows 4x6
Hangcleans 4x6

Or should I just put them on legs/lowerback day?

[Ashtar]

This is a nice collection of core movements.