Build size with these muscle-building moves from the experts over at our sister brand Men’s Fitness.
Single-Leg Glute Bridge
Why: “This will boost your hip power and stability,” says David Arnot, PT and director of Evolve. “They’ll benefit anything that involves sprinting, jumping or squatting.”
How: Lie down with a dumbbell in your right hand and drive down through the heel of your left foot to raise your hips. Aim for four sets of ten reps on each side.
Why: “This is a big player in the leg strength game,” says Arnot. “It’ll challenge your glutes, quads, core and back muscles throughout.”
How: With a bar across your rear shoulders, squeeze your core muscles and lower into a lunge. Keep your back upright, then drive off the front foot to stand. Aim to hit 50% of your squat one-rep max for five sets of five.
Incline Dumbbell Biceps Curl
Why: “This move eliminates the bad arm curl habits that can stop your biceps from growing,” says Arnot.
How: Lie back on a bench set to a 45˚ incline, holding dumbbells in each hand. Keep your shoulders back as you slowly curl the weights through a full range of motion. Start light to get the form right and target four sets of 12.
Standing Cable Cross-Over
Why: “Your pec muscles get a far greater stretch and contraction with this flye-type chest move than the classic bench press, and that means they’ll grow quicker,” Arnot says.
How: Keeping your arms straight, bring both hands together in front of you, pausing for a second to really squeeze your pec muscles with each rep. Aim for four sets of 12.
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Straight-Arm Lat Pull-Down
Why: “Control with this move is paramount for a strong back,” says Arnot. “Mastering it will bolster your lats, lower back and triceps and boost your max chin-up total.”
How: Hold the long bar attachment with a wide grip. Keep your body stable and pull down with straight arms, then slowly control the bar back to the start for four sets of eight.
Why: “This move guarantees tension is fully on the abs and they aren’t being overridden by your hip flexors,” says Arnot. “The result is robust core control.”
How: Hang from a pull-up bar with knees together and thighs horizontal. Slowly raise your knees to your armpits, then back down. Continue until failure, rest, then repeat twice more.