Category Archives: Exercises To Build Muscle

Exercises To Build Leg Muscle: Dumbbell Squat

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exercises to build muscle dumbbell squat

This exercise targets the quadriceps to build upper thigh strength. It activates the quadriceps through movement with compound mechanics, which produce fluid movement by multiple joints. In addition to the target muscle, it activates many synergists and stabilizers. It is a basic utility exercise, placing absolute intensity on the head of the quadriceps. A supplementary workout might involve auxiliary utility exercises, with relative intensity on synergist muscles such as the gluteus maximus. Some of the synergists involved in this exercise include the soleus, the gluteus maximus and the adductor magnus. The stabilizing muscles include the upper and middle trapezius, the levator scapulae and the erector spinae. The antagonist stabilizing muscles include the obliques and the rectus abdominis, while the dynamic stabilizers include the hamstrings and the gastrocnemius. Begin routines with 5-8 repetitions and 2-3 sets, eventually achieving 4-6 sets of 12-15 repetitions. For ideal positioning, ensure that the knees are pointing in the same direction as the feet.

How to perform the dumbbell squat

Hold a pair of dumbbells next to your sides, your palms facing each other.  Brace your abs, and lower your body as far as you can, by pushing your hips back, and bending your knees.  Pause and slowly push yourself back to the starting position.

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Exercises To Build Leg Muscle: Split Squat

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exercises to build muscle split squat

This exercise targets the quadriceps to build upper leg strength by activating the muscle through concentric contraction. This produces a compound pulling movement by means of compound movement, which utilizes multiple joints to produce fluid mobility. Aside from the target, it activates muscles as synergists, dynamic synergists and stabilizers. Because it is an auxiliary exercise, it produces relative intensity on the quadriceps. It should receive some supplementation by related basic exercises that provide absolute intensity targeted toward the synergists of the squat. These will generally target the gluteus maximus and others. The synergist muscles involved in this squat include the soleus, the adductor magnus and the soleus. The dynamic stabilizers include the gastrocnemius and the stabilizers include the gluteus medius and minimus, as well as the erector spinae. Start with 2-3 sets of 10-12 repetitions and work toward 4-6 sets of 10-15 repetitions as an eventual goal. To emphasize the gluteus maximus instead of the quadriceps as a target, stand with feet far apart.

How to perform the split squat

Stand holding a dumbbell in each hand, then take a big step forward with your left foot, and plant it about three feet in front of your right foot, your left foot will be firm on the floor, but your right foot will have only the ball of your foot touching the floor.  Hold this position, and slowly squat down until your left thigh is parallel to the floor, press yourself back up to the starting position.

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Exercises To Build Leg Muscle: Neutral Grip Deadlift

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exercises to build muscle neutral grip deadlift

This exercise targets the erector spinae to build strength in the back through activating muscles through a compound pulling movement that produces concentric contraction. The movement is compound and uses multiple joints to achieve fluid mobility. It activates a number of muscles as synergists, dynamic stabilizers and stabilizers. As a basic exercise, it places absolute intensity on the erector spinae and should be countered with auxiliary exercises that might target synergists to this exercise, such as the gluteus maximus. The synergists involved in this exercise include the gluteus maximus, the adductor magnus, the quadriceps and the soleus. The dynamic stabilizing muscles include the gastrocnemius and the hamstrings. The stabilizing muscles include the middle and upper trapezius, the levator scapulae and the rhomboids. The antagonist stabilizers are the rectus abdominis and the obliques. Begin with sets of 58 repetitions and increase toward 10-12 repetitions over time. Start with 2-3 sets and eventually work toward completing 4-5 sets per routine.

How to perform the neutral grip deadlift

Hands straight, feet, hip-width apart, with a heavy dumbbell placed along the outside of each foot, push your hips back and bend your knees to grab the dumbbells, palms facing each other, keeping your back straight, and head up, slowly stand up until your legs are straight.  Pause and return to the starting position.

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Exercises To Build Leg Muscle: Dumbbell Front Squat

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exercises to build muscle dumbbell front squat

This exercise targets the quadriceps to build strength in the upper front thighs. It activates the muscle through concentric contraction away from the body via a fluid pulling movement. The movement is compound and uses multiple joints to achieve fluidity, which results in activating numerous synergists, dynamic stabilizers, stabilizers and antagonist stabilizers. The synergist muscles include the gluteus maximus, the adductor magnus and the soleus. The dynamic stabilizers include the hamstrings and the gastrocnemius. The stabilizers include the erector spinae, the anterior and lateral deltoids, the supraspinatus, the clavicular pectoralis major, the upper, middle and lower trapezius, the levator scapulae and the anterior serratus. The antagonists include the rectus abdominis and the obliques.  Basic exercises that complement this exercise will include basic exercises that target the gluteus maximus and other synergist muscles. Begin with 3-5 sets of 8-10 repetitions and work toward a goal of 5-7 sets consisting of 12-15 repetitions.

How to perform the dumbell front squat

Stand holding a pair of dumbbells with palms facing each other, rest the dumbbells on the meatiest part of your shoulders, stand tall, and brace your abs, and lower your body as far as you can, by pushing your hips back, and bending your knees, don’t allow your elbows to drop as you squat.  Pause and return to the starting position.

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Exercises To Build Leg Muscle: Straight Leg Deadlift

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exercises to build muscle straight leg deadlift

This exercise targets the hamstrings to build strength in the legs through activating the muscle with concentric contraction via a compound pulling movement. The movement uses multiple joints to achieve a fluid movement and activates many synergists, stabilizers and antagonists in the process. It is a basic exercise that places absolute intensity on the hamstrings. It should receive supplementation in the form of auxiliary exercises that target the synergists. This may include other types of deadlifts, lunges and squats. The synergists involved in the exercise include the erector spinae, the gluteus maximus and the adductor magnus. The stabilizers include the middle, upper and lower trapezius, the rhomboids, the latissimus dorsi and the levator scapulae. The antagonist stabilizers include the rectus abdominist and the obliques.  Begin with 2-3 small sets of 5-8 repetitions and gradually build toward a goal of 4-5 sets of 10-12 repetitions. Since this is a dangerous exercise for those without full range of motion, proceed cautiously and begin with small weights.

How to perform the straight leg deadlift

Hold a pair of dumbbells at arms length in front of your thighs, without rounding your lower back, bend at your hips and lower your torso towards the floor.  Pause and return to the starting position.

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Exercises To Build Arm Muscle: Two Arm Extension

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exercises to build muscle two arm extension

This exercise targets the triceps brachii to produce upper arm strength through activating the muscle with concentric contraction away from the center of the body. This produces an isolated pushing movement that utilizes one joint for fluid motion. As a basic utility exercise, it produces absolute intensity on the head of the triceps brachii. It uses no synergist muscles, meaning that complementary auxiliary utility exercises should also focus on the triceps brachii as a target. These exercises will produce relative intensity to counter the absolute intensity. The stabilizing muscles include the anterior deltoid, the clavicular pectoralis major and the wrist flexors. Begin with 3-5 sets of 8-10 repetitions and work toward 5-6 sets of 12-15 repetitions. For easier transitioning, start with less weight and work toward a higher target weight. To maintain shoulder flexion flexibility, hold the body upright with the hips forward to maintain an adequate range of motion.

How to perform the two arm extension

Stand with your feet approximately shoulder width apart, and grasp the dumbbell with two hands, without moving your upper arms, press the dumbbell overhead by bending your elbows, extend the dumbbell back overhead, until your arms are straight.

 

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Exercises To Build Arm Muscle: Two Arm Kickback

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exercises to build muscle two arm kickback

This exercise targets the triceps brachii to build upper arm strength. It involves isolated mechanics that produce a pushing movement with concentric contraction away from the body. The movement is fluid and produced by one joint. It is an auxiliary exercise, which places relative intensity on the head of the triceps brachii. For ideal results, it should receive pairing with basic utility exercises that place absolute intensity on the target muscle, since kickbacks have no synergist muscles. These exercises may include various types of basic curls, which generally place focus on the triceps brachii also. The stabilizing muscles involved in the exercise include the posterior deltoid, the latissimus dorsi, the middle trapezius, the lower trapezius, the rhomboids, the extensor carpi ulnaris and the flexor carpi ulnaris. A balanced routine should begin with 2-3 sets of 5-8 repetitions with the goal of reaching 5-8 sets of 10-15 repetitions on a regular basis.

How to perform the two arm kickback

Holding a pair of light dumbbells, bend at the waist so your torso is almost parallel to the floor, align your arms at your back, and keeping your elbows fixed, and without moving your upper arms, extend your arms out behind you until they are straight.  Squeeze your triceps, and return to the starting position.

 

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Exercises To Build Arm Muscle: Seated Reverse Curl

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exercises to build muscle seated reverse curl

This exercise builds upper arm strength by targeting the brachioradialis. It activates the brachioradialis through an isolated pulling movement, which produces concentric contraction. As an isolated exercise, it uses only one joint to produce fluid movement. As an auxiliary exercise, it places relative intensity on the head of the brachioradialis. It should receive supplementation by basic exercises that target the synergists of this exercise with absolute intensity. The synergists involved include the biceps brachii and the brachialis. The stabilizing muscles are numerous, including the anterior deltoid, the wrist extensors, the levator scapulae, the upper trapezius and the middle trapezius. Begin with 3-5 sets of 8-10 repetitions with a goal of reaching 4-6 sets of 10-15 repetitions on a regular basis. This is also achievable by starting with lighter weights and the maximum desired number of repetitions per set. Increase the weight as soon as the previous weight becomes comfortable. Flexing the elbows and extending the forearms fully between repetitions can provide release of relative stress.

How to perform the seated reserve curl

Sit on a bench or an armless chair, with a dumbbell in each hand, arms hanging down your sides, turn your hands in, so that the backs of your hands face forward instead of your palms, without moving your upper arms, slowly curl the weights up until the backs of your hands reaches your shoulders, your palms should now be facing forward.  Flex your biceps, at the top of the movement, and slowly lower your arms back down to the starting position.

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Exercises To Build Arm Muscle: Seated Incline Hammer Curl

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exercises to build muscle seated incline hammer curl

This exercise builds lower and middle arm strength by targeting the brachialis through isolated mechanics, which cause isometric flexion of the elbow. As an auxiliary utility exercise, it primarily places relative intensity on the head of the target muscle. For balance, it should receive countering by basic utility workouts, which can include any curls that place absolute intensity on the synergist muscles involved in this exercise. The synergists involved in this exercise include the brachioradialis and the biceps brachii. The stabilizing muscles include the wrist flexors, the levator scapulae, the middle and upper trapezius and the brachioradialis. As with other types of seated curls, begin with 2-4 sets of 8-10 repetitions and gradually work toward more numerous repetitions and longer sets. An ideal endpoint or goal is 5-6 sets of 12-15 repetitions. This is also achievable through starting with long sets and low weight and increasing the weight as the exercise becomes more comfortable.

How to perform the seated incline hammer curl

Sit on an inclined bench, with a dumbbell in each hand, arms hanging straight down, turn your hands so your palms are facing towards each other, and without moving your upper arms, slowly curl the weights up until the ends of the dumbbells reach your shoulders, your palms should still be facing in towards each other.  Flex your biceps at the top of the movement, and slowly lower your arms back down.

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Exercises To Build Arm Muscle: Seated Hammer Curl

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exercises to build muscle seated hammer curl

This exercise targets the brachialis to build lower arm strength through isolated isometric flexion of the elbow. It is an auxiliary utility exercise, which produces relative intensity on the head of the brachialis. It should receive supplementation by basic utility workouts, which produce absolute intensity on the synergist muscles to this exercise. These may involve any curls that focus on the biceps brachii or other synergists. The synergists in this exercise include the brachioradialis and the biceps brachii, while the stabilizers include the wrist flexors, the brachioradialis and the middle trapezius. A balanced routine for seated curls should include 2-4 sets of 8-10 repetitions to start, eventually reaching 5-6 sets of 12-15 repetitions through gradual increases in set length and number. As an alternative, start with longer sets and less weight and gradually add weight as it becomes comfortable. For relative tension relief, alternate between arms every 1-2 sets or as often as needed.

How to perform the seated hammer curl

Sit on a bench or an armless chair with a dumbbell in each hand, arms hanging down at your sides, turn your hands until your palms face in towards each other, and without moving your upper arms, slowly curl the weights up until the ends of the dumbbells reach your shoulders, your palms should still be facing in towards each other.  Flex your biceps at the top, and then slowly return to the starting position.

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