Category: Build Muscle

How to Perform Upright Rows

Perform Upright Rows

Upright rows are great exercises for bodybuilders. This type of exercise helps to build the muscles in the shoulders, making lifting and bench pressing much easier over time.

In order to get the most from your workout and avoid injury, follow the proper steps to complete upright rows in your exercise routine.

This exercise requires the use of a set of dumbbells or a barbell. You can choose from either option, starting at a low weight and building on weight and reps as the exercise gets easier.

Source :Jim Stoppani

Correct Position

The most important step when starting this exercise is to be in the proper position from the beginning. You should have your hips pulled up and your feet spaced at a comfortable standing position.

Throughout the exercise, your hips should maintain a stationary position to prevent your back from arching. If you let your back arch, lower back pain or injury could occur.

Once you are in the proper standing position, grasp the weights in each hand (or the single barbell) and rest the hands down by your sides with elbows fully extended.

Lifting the Weight

To perform upright rows, lift the weights slowly. This movement should allow the elbows to move out to the sides of your body.

Lift the weights until they are even to the height of your chin, pause for a moment, and then begin to lower the weights back down to the starting position.

It is important for you to remember to never make a jerking motion with the weight. This type of motion puts undue stress on the shoulder girdle and can lead to serious injury.

Weight and Reps

At the beginning, you should start with eight or ten reps completed in two or three sets during a single workout. Remember to rest for at least two minutes between each set.

If this becomes too easy, add more reps and more sets to your workout on a gradual basis. The weight held during this exercise does not need to be increased, but can be if you want a more complex workout.

Never lift more than you can handle to avoid straining your muscles.

How to Prevent Injuries while Exercise
  • There are a few common injuries associated with this exercise. Besides the strain that you can put on your back from arching too far, you can also risk throwing out your shoulder.
  • To avoid all injury risks, maintain proper posture throughout the exercise, and make sure the height you stop at is just at the shoulder line, no higher or lower.
  • You should also be cautious not to drop the weight back down quickly after each lift. All movements should be controlled and follow a pattern.
  • As part of a routine total body workout, upright rows can help you strengthen the shoulder muscles needed for weight lifting. As long as you perform the exercise correctly, you will be able to see the benefits after just a few workouts.

Lower Back Exercises for Men


Lower back exercises for men prevents lower back pain. Lower back pain is more common than you might think.  It affects eighty percent of men and women in the United States at least once in their lifetime.  Lifting heavy objects is one of the major causes of lower-back pain.

Because men often lift heavy objects, they have to strengthen their lower back as well as the supporting muscles.  Lower back exercises for men can help prevent injury to the lower back and improve the posture.

Importance of Lower Back Exercises for Men

The spine’s flexibility allows free movement of the torso but it also brings some amount of risk.  The small bones in the spine need support from the abdominal and lower back muscles.

If these core muscles are weak, the spine may not get the support it needs and injury can occur.  When done correctly, lower back exercises help men develop the muscles to prevent the problem of lower back pain.

Lower Back Weight Exercise for Men

The following weighted exercises are ideal for developing lower back strength in men:


The Squat is one of the many exercises that are good for the lower back.  In performing this exercise, you will be using a heavy barbell.  The squat is a leg exercise but the barbell is supported by the lower back.

Thus, the squat utilizes several muscle groups.  To perform this exercise, step under a barbell at a squat rack.  Position the barbell across the shoulder, supported by your traps and rear delts.

Step back from the rack and squat until your thighs are parallel to the floor.  Keep your back straight.  Stand back up to make one complete repetition.  Perform 8 to 20 reps per set.

Good Mornings

This is an excellent lower back exercise for men.  To do the Good Mornings, stand up and place a barbell across the back of your shoulders.  Keep your legs straight and your feet about a foot apart.

Keeping your head up, bend forward at the waist until your upper body is parallel with the floor.  Reverse the movement and straighten up.  Do 3 sets with 12 repetitions per set.

Source: FitnessFAQs

Other Lower Back Exercises for Men


This exercise is suitable for beginners and strengthens the abdominal muscles and lower back.  The cobra works out the muscles in the abdomen, the spine, and lower back.  To perform the cobra, lie on our stomach with the legs straight.

Bend your arms and place your hands on the floor beside your armpits.  Straighten your arms and lift your upper body.  Let your back arch while keeping your stomach and lower body on the floor.

Cat Stretch

The cat stretch lengthens and strengthens the erector spinae or muscles in the lower back.  Go down on your hands and knees on the floor, keeping your hands in line with your shoulders.  Begin with your spine in a relaxed, straight position.

Squeeze your abs and round your back as high as it will go without moving your hands or knees.  Relax your neck and drop down to increase the back stretch.

5 Effective Fitness Tips for Men

5 Effective Fitness Tips for Men

No matter what your age it’s important to keep fit.   This is true for both men and women, and fitness tips apply equally to both.

Men, however, have different needs and a study has shown that men were more inclined to stick to their fitness regimen if it involved more strength training.  But men should also realize that a muscular physique is not the only criterion for health.

The following fitness tips for men will help you stay fit and healthy for life so you can achieve your goals more easily:

Eat a Healthy Diet

Good nutrition is the foundation of good health.  The body needs many different nutrients to function properly and build a strong immune system.

You must eat a nutritious and balanced diet that will provide proteins, minerals, vitamins, healthy fats, enzymes and antioxidants for your body.  Junk food is unhealthy and should be avoided.

Eat plenty of vegetables, fruits, lean meat, fish, beans, whole grains and seeds.  How you eat is also important.  Make sure you eat a good breakfast to start your day.  Never skip a meal and avoid going hungry.

Small, frequent meals are better than one heavy meal.  Overeating is bad for your health but you should also avoid depriving your body of the food it needs to function properly.

Exercise Regularly

Men who wish to stay healthy and fit must exercise regularly.  Health experts recommend at least 30 minutes of exercise every day.  Exercise boosts your metabolism and increases your stamina and endurance.

Walking is good exercise, and an hour of walking will help you burn calories.  To get the best fitness benefits, you must perform both cardiovascular exercises and weight training.

Weight training builds muscles and increases your strength while cardio exercise boosts your energy level, strengthens the cardiovascular system, reduces the risk of heart disease and some types of cancer, and aids in weight loss.

You can go to the gym or engage in physical activities such as jogging, cycling, swimming, or playing tennis.

Avoid Smoking and Drinking

This fitness tip for men involves a healthy lifestyle.  Men who want a healthy body should avoid or stop smoking.

Smoking can cause premature skin aging, emphysema, and even cancer.  Men should also avoid drinking too much alcohol.

Get Enough Sleep

Your body also needs rest to stay healthy.  You must sleep for at least 8 hours each day.  The body builds and repairs muscles and tissues while you sleep.

By allowing your body to rest, you will feel refreshed, rejuvenated, and revitalized.

Commit to a Healthy Lifestyle

The best way to stay fit is to commit to a healthy lifestyle.  Identify your fitness goals or what you hope to achieve in six months or one year. Healthy living involves a nutritious diet, regular exercise, and clean living.

Being fit brings many benefits including prevention of many diseases and disorders such as diabetes, heart disease, hypertension, cancer, osteoporosis, impotence, and depression.

Beginner Workout at Home Without Equipment for Men

Beginner Workout

 Workout at Home Without Equipment: If you’re concerned about your expanding waistline you have to do the right thing and start exercising.  Overweight men, especially those whose waist is more than 40 inches, are more at risk of suffering from stroke, diabetes, cancer and hypertension.

They can also suffer from depression and sexual problems.  Getting fit is not as difficult as you may think.  This fitness guide for men will help you shed weight, build bigger muscles and stronger bones, and feel more energised.

Shed Excess Weight

When men hit their 40’s, they are likely to be many pounds overweight.  Declining rate of metabolism is the primary culprit, as well as those bags of chips you keep stuffing into your face while watching TV.

Men are more inclined to exercise than women in order to lose extra weight.  However, you should also keep in mind that a healthy and sensible diet should be paired with regular exercise to help you burn fat more quickly.

Aerobic Exercise

Fitness guides for men often recommend aerobic exercise to improve cardiovascular health.  It gets the body moving, increases the heart rate, and elevates breathing.  Aerobic exercise helps men avoid cancer and cardiovascular disease.

Fitness experts recommend 30-40 minutes of aerobic exercise five days a week.  Walking is the best aerobic exercise for beginners.  It is safe, easy to do, and does not require special equipment or training.

Other aerobic exercises that you can do include swimming, biking, and exercising on a stationary bike.  As your endurance improves, add more time and intensity to your workout.

Muscle Building

As a rule, men love strength training exercises.  That’s why many fitness guides for men include weight lifting to build strength and prevent muscle loss as you age.  If you are a beginner, you can start by working out on a weight exercise machine or lift barbells and dumbbells.

As a general guide, lift weights that will make you feel exhausted after 12 repetitions.  You can also do pushups and pull-ups.

Strength training exercises build muscles and increase your metabolic rate so you burn fat faster. Try to perform strength-training exercises at least three times a week for 30-45 minutes per session.


When they exercise, men often focus on building bigger and stronger muscles.  Many people are unaware that stretching is important in a fitness regimen.  Stretching your muscles allows you to exert more effort with less chance of injury.

If you stretch on a regular basis, you’ll be able to move faster with a greater range of motion.  You’ll also be able to lift heavier weights and become more flexible.  Be sure to stretch after each workout session, while your muscles are still warm.

Include each major muscle group in your stretching routine.  When you stretch, refrain from pushing too far so that you feel pain.  Hold the stretch for about 20 seconds.


A fitness guide for men is not complete if it does not include proper nutrition.  There are many diet plans that can help you lose weight while gaining muscle mass.

Your diet should include plenty of fresh fruits and vegetables, as well as lean meats, eggs, low-fat dairy products, and healthy fats.

Men who are serious about their health should combine regular exercise with a nutritious diet if they want to become fit for life.

How to Perform Bicep Curls

Dumbbell alternate bicep curl

Everyone wants to have bigger arms. At the very least, they want to have more toned arms. The funny thing here is that in most cases, you’re wearing a shirt that covers your biceps.

The only way you can really show off those guns is if you wear a shirt with cut-off sleeves. This makes it obvious that you want people to see your arms. You know what? That’s okay.

As the saying goes, “If you got it, why not show it off?” One thing is for sure. When you have ripped arms, the women are going to love you.

So now you’re a little excited about those killer biceps. However, getting to the promise land isn’t going to be easy.

For example, most people who perform biceps curls do them completely wrong, which is why they either don’t make progress or they end up with an injury.

When you walk into any gym, you will see someone doing “biceps curls” while swaying back and forth as if they’re doing the “Lean Back Dance” by Fat Joe. Don’t be that guy.

If you are that guy, then people will laugh at you, even though you might not realize it.

If you want to do biceps curls correctly, then the first step is to choose a weight you can handle. This means that you should start with a dumbbell weight where you can do 10 reps with moderate difficulty.

When it comes to achieving long-term results, form is much more important than weight. The key is to find the perfect balance between the two, such as the highest weight that still allows you to maintain perfect form. Don’t go for the big numbers just to show-off.

Once you have the right weight, stand with your back straight. Lift one dumbbell at a time while keeping your elbows straight. There is no reason for your forearm to go any lower than a right angle.

If you have trouble keeping your back straight, then stand with your back against a wall. That problem will be solved in an instant.

You will notice that doing biceps curls correctly, as in with your elbows straight, is much more difficult than using your back to do most of the work

If you want your biceps to grow, then use your biceps, not your back. Also keep in mind that the toughest exercises get the best results.

10 reps of a certain weight

Once you perform 10 reps of a certain weight, move up in weight and aim for eight reps. After that move up in weight a little more and aim for six reps.

You can then do a dropdown set, where you lower the weight incrementally while doing each set until failure. If you really want great results, then move back up in weight immediately after your dropdown set.

This is what separates the men from the boys. Without rest, move back up in weight and do as many reps as you can until failure.

Take a 10 second break, then move up to your original starting weight and do another set until failure. This is a killer workout that will make your arms look Ramboesque in no time.

Other variations to consider include hammer curls and preacher curls. You can also use a barbell, but stay away from all machines, which are a waste of time.

The Most Effective Leg Exercises for Men

Effective Leg Exercises

Effective Leg Exercises for Men: The majority of men who are into bodybuilding focus on working out their upper body.  They have huge biceps, massive chests, and well-defined abs.

But these muscular bodies may be supported by a pair of thin legs.  If you don’t want this to happen to you, start doing leg exercises for men.

Men often follow a workout routine that focuses on the upper muscles such as the shoulders, chest, arms, back, and abs.  For most men, leg exercises are often only an afterthought.

The result is a well-built upper body and an under-developed lower body.  A disproportionate appearance like this won’t win any trophies.  You may be able to get away with thin legs while wearing pants, but think how you will look at the beach.

Hence, your bodybuilding program should include the following best leg exercises for men:


The squat is probably the best leg exercise for men.  You can do this exercise at home or at the gym.  To perform this exercise, stand with your feet shoulder-width apart.  Keep your hands at your sides.  Slowly lower your body as if sitting on a chair.

When your thighs are parallel to the floor, hold the position for a few seconds.  Return to the original starting position.  When doing this exercise, keep your feet flat on the floor facing forward.  Do 3 sets of 15 squats per set.

The barbell squat is a more challenging variation of the squat.  The movement is the same as the basic squat but uses a barbell for resistance.

Place the desired amount of weight on the barbell and do the exercise with the barbell resting on your shoulders and upper back.


Lunges work the quads, hamstrings, calves and glutes.  To perform this leg exercise for men, start by standing straight with your hands that your sides.  Take a large step in front of you with your right leg and then raise your left heel.

Keep your chin up and your back straight while doing this exercise.  Gradually lower your body down until your left knee is just above the ground.  Hold this position for a few seconds.

Return to the original starting position.  Repeat.  Perform 3 sets of 15 lunges for each leg.

Heel Raises

This leg exercise for men strengthens and develops the calves.  Stand with your feet shoulder-width apart.  Raise your heels so you are standing on tiptoe.

Hold the position for a about 5 to 10 seconds. Lower your heels and repeat slowly.  For a more challenging leg exercise, you can also do barbell calf raises.

Standing One-Leg Hamstring Curls

This exercise uses the hamstring machine and strengthens and develops your hamstrings.  First, select the amount of weight you want to lift.  Position the back of your ankles against the leg pads and hold the machine’s handles to maintain your balance.

Bend your left leg at the knee, raising your foot until the heel points toward the ceiling.  Hold the position for 2 seconds, then straighten your leg.

Perform the desired number of repetitions for your left leg, then switch to your right leg to finish the set.