Muscle Building Exercises

BodyBuilding.com

Here you will find a detailed guide to all muscle building exercises grouped by body part, see the list below for individual pages and comprehensive instructions for how to complete each muscle building exercise below:

  • Chest Muscle Building Exercises
  • Back Muscle Building Exercises
  • Arm Muscle Building Exercises
  • Leg Muscle Building Exercises
  • Ab Muscle Building Exercises

This page is going to get a large update soon, for now we are listing exercise specific muscle building articles below:

Each page will have a list of movements, tips, and how to guide for building muscles in each group, along with preformatted routines made by us to help achieve goals.

Squats – Squats work the quads, hams, and glutes. Pick up a dumbbell in each hand, and stand with your arms at your sides and your feet parallel and about shoulder-width apart. Your legs should be straight and knees unlocked. Gradually lower your glutes as if you were going to sit in a chair. Try to keep your back straight and upright as much as possible, and try to keep your knees over your ankles as much as possible. Keep going down until your thighs are parallel to the floor. If you have to stop sooner, that’s fine; it all depends on your range of motion. Once you’ve gone down as far as you can, pause and start coming back up. Think about pressing upward through your heels, and using your hams and glutes to move your body upward. Keep going up until you’re back to your starting position, with legs straight and unlocked. Perform 2-3 sets of 8-12 repetitions.

Lat Rows – The next exercise, the lat row, works the muscles of the upper and outer back. Here, you’ll be working one side at a time. Stand with your feet apart. Using a coffee table or the seat of a chair for support, lean forward and place your left hand on the chair. Your back should be parallel to the floor. Pick up a dumbbell in your right hand, and extend the full length of your arm. Pull the dumbbell upward to the side of the ribcage. Think about taking your right elbow to the ceiling (in reality it’ll come up to about an inch above your back, maybe a little more or less depending on your range of motion). Keep your abdominal muscles contracted to protect your lower back. Once you’ve raised the dumbbell as high as you can, return to the starting position. Do 2-3 sets of 8-12 reps on each side.

Stationary Lunges – work the same muscles as squats: quads, glutes, and hamstrings. Stand with your right leg in front of you and your left leg in back, as if you were taking a long stride. Dumbbells should be held at your side. Gradually lower your torso straight down, until your legs form two 90-degree angles. The thigh of the left leg should be directly under your torso. Go down until your left knee just touches the ground, then come back up, pressing through the heel of the right leg. You should feel most of the work in the right hamstring and right glute. Perform 2 sets of 8-12 reps on each side.

Upright Rows  – work the deltoids. Stand, holding dumbbells in front of your thighs. Your palms should be turned inward. Pull the weights upward, leading with the elbows, until the dumbbells are at shoulder level, pause, then return to the starting position, maintaining resistance as you lower the weights. Do 2-3 sets of 8-12 reps.

Biceps Curls – work the front of the arm. Stand with a dumbbell in each hand, arms extended and palms forward. Keeping your elbows at your waist, flex the arms to lift the weights, stopping just short of the shoulders. Pause, then return to the starting position, maintaining resistance on your way down. Do 2-3 sets of 8-12 repetitions.