Best Weight Lifting Exercises

June 28, 2011 · Filed Under Exercise Routine- Tips, Benefits, Exercise to Lose Weight and More, General Fitness Information, Tips and More, Tips to Gain Muscle, Best Gain Muscle Diet, Workout and More · Comment

Weight Lifting builds muscles and accelerates the metabolism of the body. More muscles inthe body will result in higher metabolic rate. You can do compound exercises, means multi-joint movement exercises that work multiple muscles at one time, either by using body weight or lifting weights that have been designed to work specific muscles in the body in order to build them.

Muscular body

Weight lifting is a technique that provides resistance to the muscle to increase their mass and strength. It is one of the more popular forms of strength training that helps building the size and strength of skeletal muscles. Skeletal muscles are the voluntary muscles in our body that are attached to the bones through bundles of fiber.There are many exercise that help develop and strengthen various skeletal muscles in the body. Below is the list of best weight lifting exercises for different muscle groups like biceps, triceps, shoulders, chest, back, abs, quadriceps, hamstring, calves and forearms.

Best Weight Lifting Exercises

Best Weight Lifting Biceps Exercises

Barbell Curl: This is the most basic of bicep exercise where to increase its effective increase the weight with which you do not moe than 10 reps. You can do it alternately and do it with barbells for proportionate growth.

Preacher Curl: Preacher curl works the muscle in isolation and exerts stress on the muscle for increase in mas and strength. Helps work the fore arms also.

Close Grip Chin Ups: This is a great compound exercise where it requires lifting the body weight with biceps working the core as well. Build strength and stamina in the muscle.

Best Weight Lifting Triceps Exercise

Dumbbell Tricep Extension: You can do tricep extension either on the bench lying or sitting or on a decline bench. Triceps extension helps the muscle work in isolation and build triceps big.

Dips: Keep your body upright to allow maximum tension on the triceps to build power , strength and mass. You can do dips with a bench, parallel bars or by the side of your bed.

Bench Press: On of the most effective tricep exercise where you can increase tension by add extra weight. You can do bench press with dumbbells or barbells. It works the triceps and the chest also.

Best Weight Lifting Shoulders Exercise

Upright Rows: This exercise builds muscle mass and stregth and brings power to the shoulders. You can do upright rows with barbells or dumbbells.

Overhead Press: You could do overhead press with dumbbells or barbells. Overhead press is a highly effective shoulder exercise. Maintaining the right positions will build immense strength and muscle.

Lateral Raises : Lateral raises can be done with dumbbells and you could do two types of the raises. Front lateral raise for front deltoids and side lateral raise for side deltoids.

Best Weight Lifting Chest Exercise

Bench Press: It is a effective exercise for building upper body especially the chest and triceps as they exert maximum tension on them. There are many variations you can do with bench press like with dumbbells or barbells on decline, incline or flat bench. Increase weight for muscle mass.

Butterfly Machine: Butterfly machine pumps up the chest and builds big chest muscles. Cable cross over and dumbbell fly are also highly effective exercise.

Incline dumbbell Fly: Mind the posture while doing this exercise. It is a isolation exercise for chest and works for a big bulging muscular chest.

Best Weight Lifting Back Exercise

Pull Ups: One of the best back building exercise. The exercise is difficult in the beginning but gradually build endurance and strength in the core which involves the back. You can do variations with chin ups or pull ups. Do palms facing inwards, outwards, inverted chin ups and parallel grips.

Rowing: Rowing helps build overall back muscles in mass and width. You can choose between barbells and dumbbells and increase weight to increase intensity. You can do bent over row, dumbbell row or machine row.

Dead lift: It is a complete back exercise which involves power. The deadlift works the thighs, glutes and calves along with the complete back. Builds power, mass and strength and size.

Best Weight Lifting Abs Exercise

Crunches: Highly effective exercise for the rectus abdominis (6 packs). It is a beneficial exercise for beginners and works in building muscle and strength.

Hanging Leg Raises: This exercise works the entire core and involves hanging in the air while performing the exercise. It works the lower abdomin region and can be done with bent knee raises and staight knee leg raise. It buildd strength and enduarnce in the ab region.

Twist: As you need to burn fat from the sides and build oblique muscle twist exercise is a highly effective exercise for strengthening core muscles and losing fat from the sides. Tones the back and abs.

Best Weight Lifting Quadriceps Exercise

Squats: It works the front thighs, glutes and lower back. For strong lower body and and big muscles squats is highly effective. It can be done with barbells for increase in intensity. Mind the posture while doing squats.

Lunges: Maintaining a right posture and keep back straight is important while doing lunges. Exert pressure with front thighs to push body weight up and not the back. Tones the thighs, glutes, back and hips. Use dumbbels for bigger and toned muscles.

Leg Extension: This exercise is an isolation exercise for front thighs. It pumps up the thighs and helps build muscle mass and strength. One of the best exercise to build quadriceps.

Best Weight Lifting Hamstring Exercise

Romanian Dead lifts: This deadlift works the hamstring, glutes and lower back. It build muscle mass and strength in the hamstring for muscular thighs overall.

Straight Leg Dead lifts: It takes a lot of effort to do this exercise where you are supposed to keep your legs staright and not bent. Though is a compound exercise which works the calves, glutes but very effective for hamstring.

Lying Leg Curl: It is a isolation exercise completely for hamstring. Again a great exercise to build strength and muscles in the hamstring. Do it easily and properly for maximum benefits.

Best Weight Lifting Calves Exercise

Standing Calf Raise: It invoves raising your body slowly on your toes and stretching the most while at the top. Don’t jump while doing the exercise and add weights on the shoulders to increase the intensity. You can use a barbell, smith machine, hip belt, dumbbells to do variations with calf raises.

Seated Calf Raise: Concentrate on the bottom and top part while performing the exercise. Use weight to build big muscular calves. Check the momentum of the exercise and don’t hurry through.

Best Weight Lifting Forearms Exercise

Wrist Curl: This exercise works the inner forearms while it increase the width of the wrist for building muscles. It involves curling the wrist and can be done with weight for more muscle mass and strength.

Reverse Curl: This exercise works the outer forams. Usually this muscle of the forearms get missed out reducing the size of the forearms. Use weights to increase intensity of the exercise.

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5 Bicep Exercises for Bigger Arms

January 24, 2011 · Filed Under Exercise Routine- Tips, Benefits, Exercise to Lose Weight and More, General Fitness Information, Tips and More, Tips to Gain Muscle, Best Gain Muscle Diet, Workout and More · Comment

Big bulging biceps has been always ‘a symbol of masculinity’. So, most guys focus on them. But women should not ignore this muscle, since the bicep still has functional use, and it will help you get toned arms.

Dumbbell Exercise

Most bicep exercises are ‘pulling’ exercises and generally involve curling your hand towards your shoulders like bicep curl. For developing the great biceps, try the following exercises & routines.

Routines:
Tri-set: 3 sets of different bicep exercises, repeated one after another without rest. For eg, perform a 10-12 reps of one bicep exercise like dumbbell curl followed by 10-12 reps of another exercise like preacher curl, and then another. Rest after the tri-set.

Super Slow Reps: Slow down way when you do incline dumbbells curls. Perform each rep slowly taking 3-5 seconds for each upward and downward movement.

Bicep Exercises:
Bicep Curl: Any exercise which targets your bicep brachii muscle in order to develop size, definition, strength & stamina.These exercises can be done with the help of dumbbell, barbell, cable machine, biceps curling machine. Read here for more bicep curl.

Hammer Curl: Stand straight with a pair of dumbbells by your side and raise your forearms parallel with the floor.Pause at the top of the hammer curl and squeeze your bicep muscles hard, then slowly lower back down to the starting position. Read more for hammer curl.

Preacher Curl: To perform this exercise you will need a preacher bench and a straight bar.With the upper arms positioned against the preacher bench pad and the chest against it, breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.s you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second. Read more for benefits & video.

Reverse Curl: Stand straight with a pair of dumbbells in pronated grip (palms facing down). Curl the weights while contracting the biceps as you breathe out. Only the forearms should move and hold the contracted position for a second as you squeeze the muscle.Slowly begin to bring the dumbbells back to starting position as your breathe in. Read more for reverse curl.

Chin ups: The body is pulled up until the bar approaches or touches the upper chest. The body is then lowered until the arms are straight, and the exercise is generally repeated. Read more for variations on chin ups.

Tags: biceps, chest, chin ups, contraction, curl, dumbells, forearms, grip, hammer curl, hand, manliness, muscle, musculinity, palms, preacher curl, pulling, reverse curl, shoulder