Lower Body Exercises For Men

Many guys focus on training their upper bodies, attacking the mirror muscles – chest, arms, shoulders. But there is a catch:

if you want all that ‘Greek god torso’ training to be worthwhile, you’ve got to spend some serious time building your lower body, too.

Here are some of the best lower body exercises for men. Training your legs challenges your entire body, for a variety of reasons. Your upper body, after all, has to hold all that weight. And, plus you can go heavier on leg days than you can when training, let’s say, your arms, and hitting your body with all that weight will drive a strong hormone response throughout the entire body and burn calories, too. Ready? Mix and match the moves below and get started!

Dumbbell Squatdumbbell-squat

  • Stand with your feet hip to shoulder-width apart, holding a pair of dumbbells at arm’s length by your sides.
  • Keeping your back flat, chest up, and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor.
  • Pause, then push yourself back up to the starting position.


Lateral Lunge

  • Stand tall with your feet hip-width apart holding a pair of dumbbells at arm’s length by your sides, palms in.
  • Keeping your right leg straight and right foot on the floor, step to the left side with your left leg, then push your hips back as you bend your left knee. Lower the weights on either side of your left knee until your left thigh is parallel to the floor.
  • Pause, and then push yourself back up to the starting position.

Goblet Squat

  • Hold a weight at your chest using both of your hands and stand with your feet about hip-widthgoblet-squat apart.
  • Brace your core, then drop your butt back and down to lower into a squat while keeping your chest up.
  • As you squat, sit back into your heels without shifting your weight forward onto the balls of your feet. Try to get as deep into the squat as possible to maximize glute activation.
  • Then, driving through your heels, come back up to standing and give your glutes a squeeze at the top.

If you want to make it harder either increase the weight or slow down your descent. Try a tempo of four seconds on the way down and one second on the way back up, followed by a one to two-second pauses at the top before your next rep.


Bulgarian split squat

The Bulgarian split squat is a version of a single-leg squat where the back leg is elevated on a bench or a sturdy chair. As a single-leg, unilateral squat, the exercise places a greater focus on the quadriceps than bulgarian-split-squat

other, similar lower-body compound movements. It also requires a lot of balance and coordination, which increases the level of core and upper body engagement required to maintain proper form.
  • Stand facing away from a bench, holding a pair of dumbbells at arm’s length by your sides. Place the toes of your left foot on the bench behind you.
  • Keeping your torso upright and your core engaged, lower your body until your right thigh is parallel to the ground.
  • Pause, and then push back up to the starting position. Do equal reps on both legs.


Forward Lunge

There are several ways to do lunges: you can do it with just bodyweight or you can load it with weights. There are several ways to hold weights: you can hold them at your sides (arms fully extended); with your elbows bent, upper arms straight in front of you, weights at shoulder level (front rack position) or you can hold one dumbbell, hold it at your chest (goblet position).forward-lunge

  • Stand tall holding a pair of dumbbells at arm’s length by your sides (palms in) with your feet hip-width apart.
  • Keeping your chest up, shoulders back, core braced and back flat, take a large step forward with your right foot.
  • Lower your body until your front thigh is parallel to the ground and your rear knee is bent 90 degrees (not touching the ground).
  • Pause, and then reverse the movement to return to the starting position.
  • Repeat stepping forward with your left foot
  • Continue alternating legs with each rep.

Kettlebell Swing

With kettlebell swing you’re hammering your core, driving your heart rate through the roof and adding size, strength, and power into your hamstrings and glutes. Hinging at your hips (helps ‘hip extension’) is another reason why this one is a must-have in your leg day.kettlebell-swing

  • Start with the kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart,
  • Bending slightly at the knees but hinging mainly at the hips, grasp the kettlebell (with both hands) and pull it back between your legs to create momentum.
  • Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height. Let the bell return between your legs and repeat the move.

Barbell Hip Thrust

This is a great way to bear plenty of load to challenge the glutes and hamstrings, without having to fear excessive low back or spinal stress. The hip thrust uses the gluteus maximus (the upper glute muscle), gluteus medius (the lower glute muscle), the quadriceps, and the hamstrings. This one is a glute developing go-to. And plus, this exercise involves the entire core, including the muscles referred to as “stabilizer” muscles that help us keep our balance and keep our spine stable.

  • Begin by putting padding around your barbell to prevent it from digging into your hips when you thrust.
  • Place your upper back on your bench with your barbell across your hips.
  • Keep your feet planted firmly on the ground, close to your glutes.
  • Drive your hips skyward, engaging your core and abs.
  • Keep the movement in the lower body as much as possible (don’t “rock” your upper body to complete the move).
  • Hold for a count then lower to your starting position.
  • Repeat for 8 to 10 reps.

Don’t feel as if a barbell is your only option when it comes to hip thrusts. You can also hold a dumbbell placed across your lap, a weight plate, or even use straps.

Just make sure these weights are in the centre of your hips to avoid imbalances. Once you start to need heavier weight, progress to a barbell as it distributes weight better and can be padded to protect your hip flexors.

Perfect Leg Day

Now you got perfect tools to have a great leg day. Mix and match these exercises. Be consistent and patient and even sooner than you think, results will show.

Upper Chest Workout at Home – Get Fuller Pecs

You do the same routine to pump up your chest, but do you pay attention to your upper chest? It has muscle fibers that are at different angles so it requires exercises that target it correctly.

If you want to get fuller pecs and you’re looking for a way to build more thickness, muscle, and strength in your upper chest, here are seven exercises for you to get a great upper chest workout at home.

What Is the “Upper Chest”

“Upper chest” is a part of the “chest muscle”. It’s known as the clavicular pectoralis and  is a part of the big chest muscle (the pectoralis major), but its muscle fibers are at a different angle.

This is why research shows that certain exercises, like the flat and decline bench press, emphasize the main (large) portion of the chest muscle, whereas others, like the incline and reverse-grip bench press, emphasize the smaller upper portion.

Warm-up first

Before getting down to any workout, first you need to warm up, to prevent possible injuries. A 10-minute light cardio will increase your blood flow and help you in the following exercises. Another vital part of any warm up is stretching. To stretch your pecs: stand in a doorway, raise your arms and grab the top of the doorway with both hands. Then tilt your torso forward, leaving the muscles to stretch. Another way is to grab sides of the doorway, bending the elbows and leaning forward, while straining the muscles.

Let’s get started.

1. Decline Push-Up

This push-up variation should be one of your go-to upper chest exercises because it makes the push-updecline-push-up-exercise

much more intense.
  • Get on your hands and knees in front of your platform, whether it’s a bench, wall, or step. Your hands should be on the ground shoulder-width apart. Place your feet on the platform.
  • Keep your body in a straight line. Avoid sagging or curving your back.
  • Slowly bend your elbows and lower your chest to the ground.
  • As you near the ground, lift your head without arching your back.
  • Push yourself until your elbows are straight but without locking them, then move back into the starting position.

2. Press-Up press-up-exercise

  • Start with your weight supported on your toes and hands beneath your shoulders, body straight.
  • Take care to keep your core locked so a straight line forms between your head, glutes and heels.
  • Lower your body until your chest is 2 -3 cm (an inch) from the ground then explosively drive up by fully extending your arms.

3. Dumbbell press

Here’s how to do it:

  • Take a dumbbell in each hand, and lie on your back, with your elbows bent on your shoulder level.
  • Slowly push the dumbbells up, straightening your arms.
  • Repeat the trajectory of the previous movement, slowly bending your elbows and lowering your hands to return to the initial position.

4. Incline dumbbell flyeincline-dumbbell-fly-exercise

  • Set the bench to a 30- to 45-degree angle and lie on it with your feet flat on the ground on either side of you.
  • Grab a dumbbell in each hand. You want a neutral grip, which is when your palms are facing each other.
  • Stretch your arms above your chest, keeping your elbows slightly bent.
  • Lower the dumbbells in a wide arc, all the way down to your sides.
  • When your elbows reach your shoulders, you should stop and then reverse the motion.

5. Medicine ball press-up

  • Get into a press-up position resting both hands on the medicine ball.
  • Slowly lower yourself until your chest is 2 -3 cm (an inch) above the medicine ball.
  • Push up explosively to the start position.

6. Chest Dips

Chest dips are one of the best exercises for the upper chest. They activate a lot of different muscle groups. This is because your upper body isn’t supported by a bench. In addition, your feet have to be off the floor.

  • Hold onto the parallel bars while keeping your body at arm’s length above them.
  • Inhale and lower yourself down, keeping your elbows extended a bit.
  • Tighten your chest muscles as you pause at the top of the movement for a second.
  • Use your chest muscles to pull you back up into the starting position. Remember to breathe out as you do this.

7. Dumbbell Pullover

Here’s how to do it:

  • Lie down so that you’re perpendicular to a flat blench. Keep your legs bent and your hips low.
  • Hold a dumbbell in your palms by one of its ends so that it is held vertically instead of horizontally. Keep your arms extended but slightly bent.
  • Move the dumbbell so that it’s above your chest – this is the starting position.
  • Now, move the dumbbell all the way over your head so that it travels behind your head. Move it all the way behind your head until it brushes the floor.
  • You should feel your chest stretch.
  • Contract your upper pecs and move the dumbbell back into the starting position.
  • With the weight above your chest, contract your upper chest again before doing another rep of the exercise.

Bottom line

Having the right upper chest exercises is crucial to building the smaller pec muscles that are often neglected during your workouts. The above exercises will help you to strengthen and build your upper chest.

Remember that if you want to build muscle, you need to avoid getting stuck in routines as this can seriously hamper your ability to bulk up. This not only refers to doing the same exercises, in the same order, but it means changing the angle when you’re doing incline work. So, make some changes from time to time. Among above exercises, pick four or five to start with. In like thee weeks, or a month, add or change on. Change the angle when doing incline dumbbell fly or decline push-up.

Now, play some music and get into it.


The Best Dumbbell Exercises For Biceps – Work Your Biceps At Home

There’s no reason to think you can’t work your biceps anywhere else than in a gym. Actually you can have a perfect workout at home, using only dumbbells and in this article I’ll present to you the best dumbbells exercises for biceps.

If you’re focused on your appearance as building strength and mass, there’s no better place to start than your biceps. The muscles are composed of a long and short head, which team up to handle movements like flexing, and curling, that make your arms pop. Biceps are probably the easiest part of your body to show off. Let’s start!biceps-muscles

Concentration Curl

This is a biceps isolating standard that you’ve undoubtedly seen performed in any gym. You can ripconcentration-curl

through reps for volume, or take a cue from the name and focus on the eccentric portion of the move for even better results.

How to do it: You’ll need a dumbbell and a bench to start. Sit on the bench, spreading your legs. Rest your arm holding the dumbbell on the same side leg, just below the knee, so that the weight hangs down between your legs. Keep your torso upright by stabilizing your off-hand on your thigh. Curl the weight up, focusing on squeezing the bicep, pause at the top, then lower back into the original position.


Standing Dumbbells Curl

How to do it: Stand with a dumbbell in each hand, arms at your side, feet shoulder-width apart. Keep your elbows close to your body. Arms straight, palms facing forward. This is your starting position. Keeping your chest up, core braced and elbows tucked in to your sides, curl the weights up, squeezing your biceps than you go. Then lower them back to the starting position. Repeat 10 to 15 times. Perform 2 to 3 sets.

Two Arm Dumbbell Rowtwo-arm-dumbbell-row

How to do it: Take a dumbbell in each hand and stand with your feet shoulder-width apart. Bend your knees slightly and bring your torso forward by hinging from the hips and keeping your shoulder blades back. Your arms should be extended with the dumbbells close to your knees. Keep your core engaged throughout the movement. Keeping your upper body still, engage the muscles in your back, bend your arms, and pull the dumbbells up to your side. Pause and squeeze at the top. Slowly lower the weights to the starting position. 10-12 reps, 2 sets.


Bent-over lateral raisebent-over-lateral-raise-exercise

How to do it: Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend your hips back until your torso is about parallel to the floor. Allow your arms to hang. Now, squeeze your shoulder blades together and raise your arms out 90 degrees, with thumbs pointing up, until your upper arms are parallel to the floor. 10 reps, 2-3 sets.


Decline Dumbbell Curl

Lying chest-down on a bench really isolates the biceps since you don’t have to maintain as much tension in your legs and core muscles than you do when you stand.

How to do it: Grab a pair of dumbbells and lie with your chest against a bench that’s set to a 45-degree incline. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders than you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.


Kneeling Single Arm Curl

How to do it: Hold one dumbbell by your side in your left hand, palm facing your thigh. In your right hand, hold the dumbbell with your palm facing outward. Without moving your upper arm, bend your elbow and curl the dumbbell as close to your shoulder then you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arm. Perform all reps on your right arm before switching to your left.racked-farmers-carry


Racked Farmer’s Carry

How to do it: Grab a pair of dumbbells and hold them in the racked position so one head of each dumbbell rests by your shoulders. Walk forward for 10 yards, turn around and walk back.



Zottman Curl

This exercise targets the three major muscles that make up the biceps—the biceps brachii, brachialis, and brachioradialis—by rotating from an underhand to an overhand grip halfway through the move.

How to do it: Grab a pair of dumbbells and let them hang at arm’s length next to your sides. Turn your arms so your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders than you can. Pause, then rotate the dumbbells so your palms face forward again. Slowly lower the weights down in that position. Rotate the dumbbells back to the starting position and repeat.


Incline Dumbbell Curl

The opposite of the decline variation, you’ll lie on your back, allowing your arms to drop down behind your body. This puts an extra challenge on the long head of your biceps brachii because you’re working from a deficit – meaning, you’re starting the movement at a point where you have less leverage than normal.

How to do it: Grab a pair of dumbbells and lie with your back against a bench that’s set to a 45-degree incline. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders than you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.


Hammer Curlhammer-curls

The hammer curl using dumbbells places the wrists in the neutral position, therefore isolating the brachialis and brachioradialis (outer biceps and forearm).


How to do it: Grab a pair of dumbbells and let them hang at arm’s length next to your sides with your palms facing your thighs. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders than you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.






The Best Shoulder Exercises For Men – Build Bigger Shoulders

Shoulder exercises should be a part of your workout routine. Failure to broaden out up top will mean that no matter how many sit-ups you do and how slim your waist is, you’re not going to be able to carve out that coveted V-shape. To get that, you’ll need shoulder exercises. In this article, you’ll find out what are the best shoulder exercises for men.

But it’s not only about the looks. It’s about health too. In a study published in the International Journal of Sports Physical Therapy patients with rotator cuff related shoulder pain saw significant improvements in pain and function thanks to a three-week home programme of daily shoulder exercises.

So for the good of your health, and to get you the best pump up top, let’s see, first of, what muscles make up your shoulders and then we’ll jump to exercises.

What Muscles Make Up Your Shoulders

The shoulder is made up of two groups of muscles: extrinsic muscles, which originate from the torso, and attach to the bones of the shoulder, and intrinsic muscles, which originate from the scapula and/or clavicle, and attach to the humerus.

The Shoulder’s Extrinsic Muscles

  • Trapezius

Your trapezius is the triangle-shaped muscles that run down along your spine and across your shoulder blade. You have both a right and left trapezius; these muscles support your arms and shoulders, and are needed to raise your arms.

  • Latissimus Dorsi

The latissimus dorsi muscle is one of the largest muscles in your back, and is partially covered by the trapezius. Developing your “lats” will make it easier for you to manage your own body weight.

  • Levator Scapulae

Your levator scapulae muscle is located at the side and back of the neck. Its primary function is to lift the triangle-shaped bone located at the back of the shoulder (scapula) that connects your upper arm bone (humerus) with the clavicle (collarbone).

  • Rhomboids

The rhomboids are the muscles at the top of the back and middle of the shoulder blades. When they contract, they pull your shoulder blades together.

The Shoulder’s Intrinsic Muscles

  • Deltoids

Your deltoid is made up of three main sets of muscle fibres: anterior, lateral and posterior, which are connected by a very thick tendon and are anchored into a V-shape. The deltoid muscle is primarily responsible for arm rotation, but it is also responsible for stopping dislocation and injury to the humerus when carrying heavy loads.

  • Teres Major

Teres major is a small muscle that’s located on the underside of the upper arm. It’s sometimes called “lat’s little helper” because of its partnership with the latissimus dorsi.

  • Rotator Cuff

The rotator cuff is a group of muscles and tendons, including teres minor, that surround the shoulder joint. They keep the head of your upper arm bone firmly within the shallow socket of the shoulder.

The Best Shoulder Exercises For Men

1. Seated bent-over rear delt fly

Sit down, lean forward and hold a dumbbell in either hand so that they’re resting above your feet. Stay bent forward as you raise your arms to the side, lining the dumbbells with your shoulders. Bring the weights back down and repeat.

Reps: 10 / Sets:3 / Rest: 60 secsseated-bent-over-rear-delt-fly-exercise


2. Seated Dumbbell Shoulder Press

A proper deltoid workout simply isn’t complete without the seated dumbbell shoulder press. Here’s how to do it:

Sit on the bench holding two dumbbells at shoulder height with an overhand grip. Keeping your head and spine perfectly straight, press the weights up above your head until your arms are fully extended. Hold the position for a few seconds and then carefully reverse course. Repeat.

Reps: 6 /Sets: 3 / Rest: 60 secsseated-dumbbell-shoulder-pres-exercise

3. Arnold Press

Sit on a bench with your dumbbells held out in front of you. Your palms should be facing your shoulders as though you’ve just finished a bicep curl. Push the dumbbells up over your head while rotating your arms until your palms face away from you. Straighten your arms, pause, then reverse the movement.

Reps: 6 / Sets: 3 / Rest: 60 secsarnold-press-exercise


4. Front Raise

You can use either a weight plate or barbell for this shoulder exercise, which targets the anterior delts. No matter what you decide to use, prepare for a seriously intense workout that brings no shortage of healthy pain. For that reason, don’t max out on the weight, as it will quickly turn healthy pain into unhealthy injury.

To execute, keep your hands at hip height as you hold the weight in front of you. Your feet should be even with your shoulders and your core should be tight. Next, retract your shoulder blades and keep your arms straight as you lift the weight to shoulder level. Breathe steadily and lower the weight carefully. Repeat.

Reps: 8 / Sets: 3 / Rest: 60 secsfront-raise-exercise

5. Bent-Over Dumbbell Lateral Raise

This wildly effective shoulder exercise targets your middle deltoids, though it also builds upon your overall physique. Start with a dumbbell in each hand, keeping your chest up, your back flat, your knees slightly bent, and your eyes focussed toward a fixed point on the floor. Now, bend over until your core is basically parallel with the ground, and hang the dumbbells directly underneath you, all while keeping your elbows in a slightly bent position. Next, raise both dumbbells up and out to your sides, forming an arc until your upper arms are even with your torso. Take a brief pause at the top before lowering the dumbbells back into starting position. Repeat.

Reps: 10 / Sets 3 /Rest: 60 secsbent-over-lateral-raise-exercise


6. Dumbbell Lateral Raise

This lateral raise also targets the middle deltoids and works wonders when executed properly. Start in the standing position, keeping your feet shoulder-width apart, your abs tight, your chest up, your head straight, and your shoulders pinched. Hold the dumbbells at either side, retaining a neutral grip. Now, here comes the hard part. Using just your shoulders and arms, raise the dumbbells a notch above shoulder level, and hold for a few seconds. Lower the dumbbells back to the starting position, and repeat. Your elbows and hands should be moving together in harmony the entire time, and you should be maintaining a neutral, balanced position. If you find that your core or neck is shifting as you perform each rep (i.e. you’re utilising your body’s momentum), lower the weight accordingly.

Reps 10 / Sets 3 / Rest 60 secdumbbell-lateral-raises-exercise


7. Two arm dumbbell upright row

Hold a dumbbell in each hand, resting in front of your thigh. Lift the dumbbells vertically until they’re in line with your collar bone, with your elbow pointing towards the ceiling. Lower the dumbbell back down and repeat.

Reps 8 / Sets 3 / Rest 60 sectwo-arm-dumbbell-upright-row-exercise


8.Barbell Push Press

A staple of heavy-compound workouts. However, even the experts usually start light (sometimes using nothing but the bar), adding weight as they go along.

To start, grab a barbell and hold it at shoulder height with palms facing forwards. Set your feet shoulder-width apart and slightly bend your knees to initiate the move. Push up with your legs to explosively press the barbell straight above your head. Return under control to the start position.

Reps: 6 / Sets: 3 / Rest: 60 secsbarbell-push-press-exercise


How Often To Do Shoulder Workout

It’s recommended that you practice shoulder exercises 1-3 times a week and take at least a day of rest between workouts. Work your way up to higher weights and intensity levels as you progress.

If you are new to a quality shoulder workout regimen, you’ll discover that these muscles develop rather quickly compared to other areas of your body. However, don’t take that to mean shoulder exercises are easy. On the contrary, a decent number of men dread shoulder day as the workout can get quite intense.


Shoulder exercises for men, described above, bring you one step closer to that desirable V-shape. Indeed, strengthening your delts gives the appearance of a slimmer waist while adding definition to your overall physique. Furthermore, studies have determined that the best shoulder exercises relieve pain and decrease the possibility of future dislocations.

Upper Body Workout At Home For Men

Are you missing the gym or, perhaps, you don’t have the time to go there, but still want to work out while at home? You are not alone, and like so many other men you may be looking for effective ways to work out your upper body. Believe it or not, you don’t need a full gym equipment to achieve great workout sessions at home.

If you want to strengthen and bulk up your upper body there are only a few things you need. In this article I’ll show you exercises with just a pull-up bar and dumbbells, that will get you fantastic results. You’re probably thinking, that’s all? Yes! Keep reading to find out how to do the best upper body workout at home for men.

Benefits of Upper Body Workouts

Before getting into the exercises, I want to first explain why upper body workouts are important. The benefits include:

  • Improved posture and form
  • Upper body strengthening reduces the risk of injuries
  • Improved flexibility
  • Strengthening muscle tissue helps to burn more fat
  • Relieves neck, back, and shoulder pain

Upper body workouts can help enhance your endurance and muscle strength. More calories are burned when you train your upper body. The bones in your body are greatly benefited and strengthened from upper body workouts.

For the best benefits, it is recommended to do upper body workouts several times a week. Remember when you are performing the exercises below, incorporate a 15-second break between exercises.

Warm-up first

As you probably know it is very important to warm up before any workout.

Since this an upper-body focused workout start with a range of dynamic stretches that get muscles all over the body moving, doing exercises that increase your circulation and target the muscles you’ll be working. For an upper-body workout, this could mean doing arm circles, windmills, arm swings, and spinal rotations. Also, performing light cardio movements such as walking or jogging in place can boost your heart rate and get your blood flowing.



When you’re talking about the best upper body workout at home for men, you can’t leave out traditional push-ups. They are an excellent resistance exercise that helps to build and strengthen your upper body. Your biceps, triceps, shoulders, and pectoral muscles are all benefited from this exercise. Plus, you are strengthening your core (including abs).

Sets: 3

Reps: 8

  • First, get into a push-up position. Lay down flat on your stomach.
  • Place your hands flat on the ground shoulder-width apart.
  • Slightly raise your chest until it is a few inches from the floor. Brace your core.
  • Push up with a force of strength till full extension of arms (that is the high plank position) and then lower your body bending your elbows. Make sure that your body makes a straight line the whole time.
  • This completes one rep.

Chin-up Pull-Up

The chin-up is a great muscle strengthening exercise. Doing a chin-up helps to improve your latissimus dorsi and biceps. The shoulders are engaged during chin-ups. This results in greater strength and flexibility.

Sets: 3

Reps: 10chin-up-exercise

  • Place your arms shoulder-width apart and grab the bar.
  • Your palms should be facing you
  • Tighten your core and pull yourself up
  • Your chin should be over the bar, this completes one rep

Side-to-Side Pull-Up

Don’t forget to take a break in between exercises to rest. The next exercise is the side-to-side pull-up. This workout targets the lats, biceps, shoulders, back, and arms, but also engages the core, strengthening it. It sounds and looks simple, but this is an intense exercise.

Sets: 3

Reps: 10

  • Place your hands at both sides of the bar
  • Grab the bar, start to pull up
  • While you are pulling yourself up, move your body to the right side of the bar
  • When you reach the top, your right shoulder should touch the bar
  • Lower your body back down (slowly)
  • Repeat the same motion with your left shoulder
  • For each rep, you should change sides

Dumbbell Raise (Lateral & Front)

Now, let’s add some dumbbells into your workout. Dumbbell raises target your shoulders and deltoids. By doing a lateral and front raise, you are activating the muscles on the anterior and posterior sides of your shoulder muscles.

Sets; 3


Lateral and front dumbbell raises are two exercises in one. You can do this exercise in two ways. The first way is by doing the raises alternatively, one lateral raise followed by a front raise. Or you can do them as single exercises, 10 lateral raises then 10 frontal raises.

  • Start the exercise by standing straight up. Place a dumbbell in each hand withdumbbell-lateral-raises-exercise your arms by your side.
  • When you are doing this exercise, your knees should be slightly bent
  • Now, lift and raise the dumbbells in front of you. They should be almost shoulder height
  • Return to the starting position
  • Next, raise the dumbbells in the lateral direction. Control your form and raise the dumbbells until they are shoulder height.
  • Bring your arms back down, this completes one full rep

Dumbbell Standing Shoulder Press

Not only can you perform sitting dumbbell shoulder presses but standing dumbbell shoulder presses are even more beneficial. When you perform the shoulder press standing up, you activate more muscles.

Your core muscles, chest, and shoulders are all benefited from this exercise.

Sets: 3

Reps: 10-15

  • Stand up straight, with your shoulders pushed backdumbbell-shoulder-press-exercise
  • Place your feet shoulder-width apart
  • Put a dumbbell in each hand, be sure to grip over the dumbbells
  • Raise your arms so that your upper arms are parallel to the floor forming 90 degrees with your hands
  • Push the dumbbells over your head into a full straight extension
  • Slowly lower your arms to the starting point, this completes one full rep

Bear Crawl

Sets: 3

Reps: bear crawl for at least 30 seconds

Lastly, to close out your upper body workout include the bear crawl. If you are looking to strengthen and enhance your endurance, this is an excellent exercise. A bear crawl improves the muscles in your shoulders and chest. Your stability is improved with this workout.

– Start on all fours and lift your knees so they’re at a 90-degree angle and hovering an inch off the ground. Keep your back flat, your legs hip-width apart and your arms shoulder-width apart.

– Move one hand and the opposite foot forward an equal distance while staying low to the ground.

– Switch sides, moving the opposite hand and foot.

Great Results

These workouts have just enough intensity to ensure that you get a great upper body workout at home. While doing exercises described above, be sure to keep your posture upright and your core tight. At home, workouts don’t have to be boring. Work out regularly, never forget to warm up before a workout, to stretch after and to be hydrated.