The Best Muscle Building exercises for Men and Women

1. The Best Muscle-Building Exercises for Men and Women

2. The Best Muscle-Building Upper Back Exercises for Men Looking to gain mass and make your waist appear smaller? You need to build your upper back with the best upper back exercises created for men. When performing these exercises, make sure you’re wearing proper hand protection to prevent injuries, as you will be lifting heavy weights. Without gloves, you run the risk of getting calluses and delaying your progress. Head to the gym, gloves in tow, and add some of the best upper back exercises out there to your weekly workout routine. 2

3. THE BEST UPPER BACK EXERCISES FOR MEN 3

4. Barbell Rows Hold onto a loaded barbell with both hands. Position your hands shoulder-distance apart with your palms facing you. Bend your knees and lean forward slightly from the waist. Aim to position your back almost parallel to the floor. Begin with your arms hanging straight down from your shoulders. Exhale, bend your elbows and raise the barbell to your chest. Let your elbows finish higher than your back and at the top of the movement, contract your shoulder blades together. Pause for one second then inhale and slowly lower the weight to the starting position. Aim to perform two or three sets of eight to 10 reps. 4

5. Dumbbell Upright Row Build your traps with upright dumbbell rows. Hold onto a dumbbell in each hand with your arms straight and the dumbbells resting on your thighs. Your palms should be facing your legs. Exhale, bend your elbows and raise the dumbbells up toward your shoulders. Keep your elbows higher than your hands and the dumbbells close to your body as you lift. Inhale and slowly return to the starting position. Complete two or three sets of eight to 10 repetitions. 5

6. T-Bar Row Enhance your overall upper body and upper back with a plate-loaded T-bar row. Straddle the bar as you stand on the platform. Hold onto the handles with your hands positioned at shoulder-width distance apart, or slightly wider. Bend your knees and slightly bend forward. Exhale and pull the T-bar toward your mid-section. Inhale and slowly release. Aim to keep your lower back straight. If you find you are moving your torso to raise the weight, reduce the load. 6

7. Dumbbell Shrug Target your upper back with shrugs. Stand with your feet at hips-distance apart. Hold onto a dumbbell in each hand with your arms at your sides and your palms facing in. Exhale and shrug your shoulders toward your ears. Aim to raise them as high as possible. Inhale and slowly lower to the starting position. 7

8. HOW TO BUILD LEG MUSCLE WITH 4 QUICK AND EASY EXERCISES 8

9. How to Build Leg Muscle Building powerful leg muscles is about more than looking good in a pair of shorts. Strong legs help carry you effortlessly throughout busy days, increase your athletic performance and support a healthy posture. With so many leg exercises to choose from it can get frustrating trying to decide which are best when trying to learn how to build leg muscle. When making your choices, consider using movements that also involve your upper body, instead of sitting on a machine and only using your legs. Grab a pair of weight lifting gloves, and get ready to learn how to build leg muscle with four quick and easy moves. 9

10. Deadlifts Enhance your hamstrings and glutes with this powerful exercise. Load an Olympic bar and rest it on the floor. Stand with your legs close to the bar and your feet underneath it. Fold forward from your waist, while keeping your legs mostly straight. Grasp the bar with your palms facing you, or with one facing you and one facing away. Exhale, stand tall by contracting your glutes as you raise the bar toward your hips. Keep the bar as close to your legs as possible. At the top of the movement, press your hips forward. Inhale and slowly return to a forward-folded position. 10

11. Squats Squats help build your lower body, but you can also enhance your core by performing this exercise with a barbell. Adjust a support rack to position a barbell slightly lower than shoulder height. Stand under the bar with your feet at hips-distance apart. Point your toes forward. Position the bar across the top of your back and your shoulders. Grasp the bar with both hands. Straighten your legs to unrack the bar as you step forward or backward slightly to clear the rack. Bend both knees, sink your hips behind you and lower into a squat. Exhale, straighten your legs and stand tall. 11

12. Lunges Use the same rack to begin the lunge. Rest the barbell across the back of your shoulders. Step approximately two feet forward with your right leg. Bend both knees and lower into a lunge position. Push off the floor with your right foot and return to start. Alternate legs or complete all repetitions on your right leg before you finish your left. 12

13. Calf Raises To enhance your lower legs, give calf raises a try. Hold a dumbbell in each hand and stand on the edge of a step or bench with your heels hanging off the edge. Exhale, raise your heels, then inhale and lower. 13

14. At GRIPAD USA, we believe that to maximize results from exercise one needs to have the correct accessories. This is only half the story as there is much to improve in the conventional fitness industry. In this fluid environment innovation is paramount. Get In Touch Website: www.gripads.com| Toll Free: 877-703-4747