Best Shoulder Workout At Gym | Bigger Shoulder Exercise

Best Shoulder Workout At Gym | Bigger Shoulder Exercise

Best Shoulder Workout At Gym

These are Best Shoulder Workout At Gym for the back of your shoulder. If you want to learn how to build bigger rear delts this video will show you the best way. Grow the back of Shoulder Exercise with posterior deltoid exercises and workout designed to get you 3D delts fast.

Best Bigger Leg Workout for Beginners in Gym

For beginners looking to target their leg muscles in the gym, it's essential to focus on compound exercises that engage multiple muscle groups at once. Compound movements not only promote overall leg strength but also help build a solid foundation for more advanced exercises. Here's a beginner-friendly leg workout that you can follow:

Remember, proper form is crucial to prevent injuries and get the most out of your workout. If you're unsure about how to perform any exercise correctly, don't hesitate to ask a gym instructor or a knowledgeable individual for guidance. Additionally, always start with lighter weights to build a foundation and gradually increase the resistance as you gain strength and confidence. Lastly, ensure you warm up before the workout and cool down afterward to reduce the risk of injury.

8 Best Bigger Leg Workout for Beginners

Expert Advice

Maintain proper form and avoid locking your knees at the top of the movement. Focus on pushing through your heels to engage your glutes, quads, and hamstrings.

How to do Lever Seated Leg Press

1- Sit on the lever seated leg press machine with your back against the backrest and your feet on the footplate.

2- Adjust the seat and footplate position to ensure proper alignment.

3- Place your hands on the side handles for support.

4- Push through your heels to extend your legs and press the footplate away from your body.

5- Pause for a moment at the top of the movement, then slowly bend your knees and lower the footplate back towards your body.

6- Repeat for the desired number of repetitions.

Expert Advice

Maintain proper form by keeping your chest up, back straight, and knees aligned with your toes throughout the movement. Engage your glutes and quads as you push through your front heel to return to the starting position.

How to do Dumbbell Lunge

1- Stand upright with a dumbbell in each hand, arms fully extended by your sides.

2- Take a step forward with one leg, lowering your body until your front thigh is parallel to the ground and your back knee is hovering just above the floor.

3- Push through your front heel to return to the starting position.

4- Alternate legs and repeat for the desired number of repetitions.

Expert Advice

Maintain a neutral spine and engage your core throughout the movement. Start with lighter weights to focus on proper form and gradually increase the load.

How to do Barbell Deadlift

1- Stand with your feet shoulder-width apart and position the barbell in front of you on the floor.

2- Bend your knees and hinge at the hips to grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.

3- Keep your back straight and chest up as you lift the barbell by extending your hips and knees.

4- Stand up straight, squeezing your glutes at the top of the movement.

5- Lower the barbell back to the starting position by bending at the hips and knees.

6- Repeat for the desired number of repetitions.

Expert Advice

Engage your core and maintain a neutral spine throughout the squat. This will help target your glutes and quads effectively while also reducing the risk of lower back strain.

How to do Barbell Squat

1- Stand with your feet shoulder-width apart and hold the barbell on your upper back, resting it on your traps.

2- Lower your body down into a squat position by bending your knees and pushing your hips back.

3- Keep your chest up and your back straight as you descend. 

4- Push through your heels to return to the starting position.

5- Repeat for the desired number of repetition

Expert Advice

Maintain control throughout the movement and avoid using momentum to lift the weight. Focus on squeezing your quadriceps at the top of the movement.

How to do Lever Leg Extension

1- Adjust the machine so that the lever pad is positioned just above your ankles.

2- Sit on the machine with your back against the backrest and your feet secured under the lever pad.

3- Grasp the handles or the sides of the seat for stability.

4- Extend your legs forward, straightening your knees and lifting the lever pad.

5- Pause for a moment at the top of the movement, then slowly lower the lever pad back to the starting position. 

6- Repeat for the desired number of repetitions.

Expert Advice

Maintain proper form throughout the exercise by keeping your hips and upper body stable. Focus on squeezing your hamstrings as you curl the lever.

How to do Lever Seated Leg Curl

1- Sit on the lever machine with your back against the backrest and place your legs under the leg pad, just above your ankles.

2- Grasp the handles for support.

3- Curl your legs up by flexing your knees, bringing the lever towards your glutes.

4- Hold the contracted position for a brief pause as you squeeze your hamstrings.

5- Slowly lower the lever back down to the starting position.

6- Repeat for the desired number of repetitions.

Expert Advice

Maintain a slight bend in your knees throughout the exercise to avoid putting excessive strain on your lower back.

How to do Barbell Romanian Deadlift

1- Stand upright with your feet hip-width apart and hold a barbell in front of your thighs, palms facing your body. 

2- Hinge at the hips and lower the barbell towards the floor, keeping your back straight and your knees slightly bent. 

3- Lower the barbell as far as your flexibility allows, feeling a stretch in your hamstrings.

4- Engage your glutes and hamstrings to lift the barbell back up to the starting position.

Expert Advice

Maintain proper form by keeping your chest up, back straight, and knees in line with your toes. Engage your glutes and quads throughout the exercise.

How to do Dumbbell Sumo Squat

1- Stand with your feet wider than shoulder-width apart and hold a dumbbell in each hand, palms facing your body. 

2- Lower your body into a squat position by bending at the knees and hips, keeping your chest up and back straight. 

3- Push through your heels to return to the starting position. Repeat for the desired number of repetitions.

9 Best Bigger Back Workout - Back Workout at Gym for Beginners

Back Workout at Gym for Beginners

Expert Advice

Focus on squeezing your shoulder blades together as you pull the cable down. Avoid using momentum or leaning back excessively during the movement.

How to do Cable lat Pulldown

1- Sit facing the cable machine with your knees positioned under the pads and your feet flat on the floor.

2- Grasp the cable bar with an overhand grip, wider than shoulder-width apart.

3- Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together.

4- Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.

5- Repeat for the desired number of repetitions.

Expert Advice

Focus on squeezing your shoulder blades together as you perform the row. This will help ensure you're targeting the correct muscles in your back.

How to do Barbell Bent-Over Row

1- Stand upright while holding a barbell with a pronated grip (palms facing down).

2- Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.

3- Pull the barbell towards your lower chest, squeezing your shoulder blades together.

4- Lower the barbell back down to the starting position while inhaling.

5- Repeat for the desired number of repetitions.

Expert Advice

Maintain a strong and stable core throughout the exercise. Avoid excessive swinging or using momentum to lift the dumbbells.

How to do Dumbbell Bent-Over Reverse Row

1- Stand with your feet hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).

2- Hinge forward at the hips, keeping your back straight and core engaged.

3- Pull the dumbbells towards your chest, leading with your elbows and squeezing your shoulder blades together. 

4- Slowly lower the dumbbells back to the starting positionband repeat for the desired number of repetitions.

Expert Advice

Focus on squeezing your shoulder blades together as you perform the shrug. This will help target and engage your trapezius muscles effectively.

How to do Dumbbell Shrug

1- Stand upright with a dumbbell in each hand, arms fully extended by your sides, palms facing your body.

2- Elevate your shoulders as high as possible while keeping your arms straight.

3- Hold the contraction for a brief pause, then lower the dumbbells back to the starting position.

4- Repeat for the desired number of repetitions.

Expert Advice

Focus on keeping your back straight and your core engaged throughout the exercise. Avoid using momentum to lift the dumbbells and instead, focus on squeezing your shoulder blades together to target the correct muscles.

How to do Dumbbell Bent-Over Row on Bench

1- Place one knee and one hand on a flat bench, with your back parallel to the ground.

2- Hold a dumbbell in your other hand, with your arm fully extended and hanging straight down.

3- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blade. 

4- Lower the dumbbell back down to the starting position.

5- Repeat for the desired number of repetitions and then switch sides.

Expert Advice

Focus on maintaining proper posture throughout the exercise. Keep your back straight and avoid rounding your shoulders.

How to do Lever Seated Row

1- Sit on a leverage machine with your knees bent and your feet flat on the footrests.

2- Grasp the handles with an overhand grip, palms facing down.

3- Sit upright and pull the handles towards your torso, squeezing your shoulder blades together.

4- Slowly release the handles back to the starting position and repeat for the desired number of repetitions.

Expert Advice

Maintain a tall posture and avoid rounding your shoulders. Focus on pulling with your back muscles rather than using your arms.

How to do Cable Seated Row

1- Sit on a cable row machine with your feet against the footrests and grasp the handle with both hands.

2- Sit upright and pull the handle towards your abdomen, squeezing your shoulder blades together.

3- Slowly extend your arms back to the starting position and repeat.

Expert Advice

Maintain a neutral spine and avoid rounding your back during the exercise. Focus on pulling your shoulder blades back and down as you lift the dumbbells.

How to do Dumbbell Bent-Over Row

1- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.

2- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.

3- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.

4- Lower the dumbbells back down to the starting position.

5- Repeat for the desired number of repetitions.

Expert Advice

Maintain proper form and avoid swinging or using momentum to perform the exercise. Focus on engaging your back muscles and controlling the movement throughout.

How to do Pull-up

1- Stand underneath a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.

2- Jump up or use a step to reach the starting position with your arms fully extended.

3- Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your sides.

4- Pause at the top of the movement, then slowly lower yourself back down to the starting position.

5- Repeat for the desired number of repetitions.

Can You Build Muscles Gian With Bodyweight Workout

Expert Advice

Focus on maintaining proper form throughout the exercise. Keep your body straight and avoid sagging or arching your back.

How to do Push-up Chest

1- Start in a high plank position with your hands slightly wider than shoulder-width apart. 2- Lower your body towards the ground by bending your elbows, while keeping your body straight. 3- Push yourself back up to the starting position by straightening your arms. 4- Repeat for the desired number of repetitions.

Expert Advice

Engage your core and maintain a straight line from your head to your heels throughout the exercise. Focus on keeping your elbows close to your body as you lower yourself down.

How to do Pike Push-up

1- Start in a push-up position with your hands shoulder-width apart and your feet hip-width apart. 2- Walk your feet towards your hands, lifting your hips and forming an inverted V shape with your body. 3- Lower your upper body towards the ground by bending your elbows, keeping them close to your body. 4- Push through your hands to return to the starting position. 5- Repeat for the desired number of repetitions.

Expert Advice

Maintain a tight core and focus on keeping your elbows close to your body throughout the movement.

How to do Diamond Push-up

1- Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. 2- Lower your chest towards the diamond shape by bending your elbows, keeping them close to your body.

Expert Advice

Keep your elbows close to your body and focus on squeezing your triceps at the top of the movement for maximum effectiveness.

How to do Bench dip on floor

1- Sit on the floor with your back against a bench. 2- Place your hands on the bench, shoulder-width apart, fingers pointing forward. 3- Extend your legs out in front of you, keeping your heels on the ground. 4- Lower your body by bending your elbows until your upper arms are parallel to the floor. 5- Push yourself back up to the starting position by straightening your arms. 6- Repeat for the desired number of repetitions.

Expert Advice

Maintain proper form by keeping your elbows close to your sides throughout the exercise. Engage your core to prevent your lower back from sagging.

How to do Close-Grip Push-up

1- Start in a high plank position with your hands positioned slightly narrower than shoulder-width apart. 2- Lower your body towards the ground, bending your elbows and keeping them close to your sides. 3- Push through your palms to straighten your arms and return to the starting position. 4- Repeat for the desired number of repetitions.

Expert Advice

Maintain proper form and avoid swinging or using momentum to perform the exercise. Focus on engaging your back muscles and controlling the movement throughout.

How to do Pull-up

1- Stand underneath a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. 2- Jump up or use a step to reach the starting position with your arms fully extended. 3- Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your sides. 4- Pause at the top of the movement, then slowly lower yourself back down to the starting position. 5- Repeat for the desired number of repetitions.

Expert Advice

Focus on squeezing your shoulder blades together as you pull your chest towards the chairs. This will help engage your back muscles effectively.

How to do Inverted Row between Chairs

1- Place two sturdy chairs parallel to each other, with the seats facing each other. 2- Sit on the ground between the chairs and grip the edges of the chairs' seats with your hands. 3- Extend your legs forward and lift your body off the ground, keeping your body straight. 4- Pull your chest towards the chairs by retracting your shoulder blades and bending your elbows.

Expert Advice

Maintain proper form and control throughout the exercise. Engage your core and avoid swinging or using momentum to lift your body. Focus on pulling with your back muscles and squeezing your shoulder blades together.

How to do Close-Grip Chin-Up

1- Hang from a pull-up bar with your palms facing towards you and your hands closer than shoulder-width apart. 2- Engage your core and pull your body up towards the bar, using your back muscles. 3- Keep your elbows pointing downwards and avoid swinging or using momentum. 4- Lift your body until your chin is above the bar. 5- Slowly lower your body back down to the starting position. Repeat for the desired number of repetitions

Expert Advice

Maintain proper form throughout the exercise by keeping your core engaged and your back straight. Start with a lighter weight to ensure proper technique before progressing to heavier weights.

How to do Incline Push Press

1- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, resting on your shoulders. 2- Press the dumbbells overhead, extending your arms fully.

Machine Magic: Transform Your Chest with These 10 Power Moves

If you have access to a chest machine at home, here's a chest workout that you can do:

Remember to adjust the weights on the machine according to your strength level. Focus on maintaining proper form and control throughout each exercise. If you're a beginner, start with lighter weights and gradually increase the resistance as you progress. Rest for 1-2 minutes between sets and stay hydrated during your workout.

Expert Advice

Keep your core engaged and maintain proper form throughout the exercise. Avoid locking out your elbows at the top of the movement to prevent unnecessary strain on the joints.

How to do Lever Outdoor Seated Chest Press

1- Sit on the lever outdoor seated chest press machine with your back against the pad.

2- Grasp the handles with a neutral grip and position them at chest level.

3- Push the handles forward until your arms are fully extended, while exhaling.

4- Slowly bring the handles back to the starting position, while inhaling.

5- Repeat for the desired number of repetitions.

Expert Advice

Focus on maintaining a controlled movement and squeezing your chest muscles at the top of the exercise.

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How to do Lever Incline Fly

1- Adjust the lever incline fly machine to an appropriate height and weight.

2- Sit on the machine with your back against the backrest and grab the handles with a pronated grip (palms facing down).

3- Push the handles forward and slightly downward, bringing your arms together in front of your chest.

4- Slowly return to the starting position by reversing the movement.

5- Repeat for the desired number of repetitions.

Expert Advice

Maintain a stable and controlled motion throughout the exercise. Focus on keeping your core engaged and your shoulder blades retracted to target your chest muscles effectively.

How to do Lever One Arm Chest Press (Plate)

1- Lie on a lever chest press machine with your back flat against the pad and your feet flat on the floor.

2- Grasp the handles with one hand and extend your arm fully, keeping a slight bend in your elbow.

3- Inhale and slowly lower the weight until your elbow is at a 90-degree angle.

4- Exhale and press the weight back up to the starting position, fully extending your arm.

5- Repeat for the desired number of repetitions before switching to the other arm.

Expert Advice

Maintain proper form and control throughout the exercise. Focus on squeezing your chest muscles as you push the lever away from your body.

How to do Lever One Arm Incline Chest Press (Plate)

1- Adjust the incline lever machine to a comfortable angle.

2- Sit on the machine with your back against the pad and grab the lever handle with one hand.

3- Push the lever away from your body, extending your arm fully.

4- Slowly bring the lever back towards your body, feeling the contraction in your chest muscles.

5- Repeat the incline chest press motion for the desired number of repetitions and then switch arms.

Expert Advice

Focus on squeezing your chest muscles together at the peak of the movement to maximize the contraction.

How to do Lever Crossovers

1- Stand facing a leverage machine with the handles at chest height.

2- Hold the handles with your palms facing down and arms extended straight out to the sides.

3- Keeping a slight bend in your elbows, bring your hands together in front of your chest, crossing them over each other.

4- Slowly return to the starting position, feeling the stretch in your chest.

5- Repeat for the desired number of repetitions.

Expert Advice

Focus on maintaining proper form and control throughout the movement. Avoid locking out your elbows at the top of the press to keep tension on the chest muscles.

How to do Lever Incline Chest Press (Plate)

1- Sit on the lever incline chest press machine with your back against the pad.

2- Grab the handles with an overhand grip and push them forward until your arms are fully extended.

3- Slowly lower the handles back to the starting position, allowing your elbows to bend.

4- Repeat for the desired number of repetitions

Expert Advice

Maintain a stable and controlled motion throughout the exercise. Focus on squeezing your chest muscles as you push the handles forward, and avoid locking your elbows at the top of the movement.

How to do Lever Chest Press (V5)

1- Sit on the lever chest press machine with your back against the pad and your feet flat on the floor.

2- Adjust the seat and handles to fit your body comfortably.

3- Grasp the handles with an overhand grip and position your hands at chest level.

4- Push the handles forward until your arms are fully extended in front of you.

5- Pause for a moment at the end of the movement, then slowly bring the handles back towards your chest.

Machine Magic: Transform Your Chest with These 10 Power Moves

Ultimate Barbell Triceps Workout: Sculpt Your Arms with Power

Ultimate Barbell Triceps Workout: Sculpt Your Arms with Power  The barbell is a versatile piece of equipment that can be used for an effective triceps workout. Here's an ultimate barbell triceps workout to target and strengthen your triceps muscles: Expert Advice Focus on keeping your upper arms stationary throughout the exercise and only moving your forearms to target your triceps effectively. 1. How to do Barbell Skull Cursher 1- Lie flat on a bench with your feet firmly planted on the ground. 2- Hold a barbell with an overhand grip, hands shoulder-width apart. 3- Extend your arms straight up towards the ceiling, keeping your upper arms stationary. 4- Bend your elbows to lower the barbell towards your forehead. 5- Extend your arms back up to the starting position, fully straightening your elbows. 6- Repeat for the desired number of repetitions. Expert Advice Keep your elbows tucked close to your sides throughout the movement to target your triceps effectively. Avoid locking out your elbows at the top of the press. 2. How to do Barbell Close-Grip Bench Press 1- Lie flat on a bench with your feet firmly planted on the ground and grasp the barbell with a close grip, hands shoulder-width apart. 2- Lower the barbell towards your chest, keeping your elbows close to your sides. 3- Pause briefly at the bottom, then press the barbell back up to the starting position. 4- Repeat for the desired number of repetitions. Expert Advice Focus on keeping your upper arms stationary throughout the exercise and only moving your forearms to target your triceps effectively. 3. How to do Barbell lying Tricep Extension 1- Lie flat on a bench with your feet firmly planted on the ground. 2- Hold a barbell with an overhand grip, hands shoulder-width apart. 3- Extend your arms straight up towards the ceiling, keeping your upper arms stationary. 4- Bend your elbows to lower the barbell towards your forehead. 5- Extend your arms back up the starting position, fully straightening your elbows. 6- Repeat for the desired number of repetitions. Expert Advice Generate power from your legs and hips to assist with the upward movement of the barbell. 4. How to do Barbell Push Press 1- Stand with your feet shoulder-width apart, toes pointed slightly outward. 2- Hold the barbell at shoulder level with an overhand grip, hands slightly wider than shoulder-width apart. 3- Bend your knees and lower your hips into a partial squat 4- Explosively extend your legs and hips, driving the barbell overhead. 5- Lock out your arms at the top of the movement. 6- Lower the barbell back down to the starting position with control. 7- Repeat for the desired number of repetitions. Expert Advice Maintain a tight grip on the bar and focus on keeping your elbows close to your body throughout the movement to target the triceps effectively. 5. How to do Ez-bar Close-Grip Bench Press 1- Lie flat on a bench with your feet planted firmly on the ground. Grasp the EZ bar with a close grip, hands shoulder-width apart. 2- Lower the bar towards your chest, keeping your elbows close to your body. 3- Push the bar back up to the starting position, fully extending your arms. 4- Repeat for the desired number of repetitions. Expert Advice Master the clean and press technique separately before combining them. Use explosive power from your legs and hips to generate momentum for the press. 6. How to do Barbell Clean And Press 1- Stand with your feet shoulder-width apart and the barbell on the floor in front of you. 2- Bend your knees and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 3- Explosively extend your hips and knees to lift the barbell off the floor and bring it to your shoulders. 4- From the shoulder position, press the barbell overhead until your arms are fully extended. 5- Lower the barbell back to the starting position 6- Repeat for the desired number of repetitions. Expert Advice Focus on maintaining proper form throughout the exercise by keeping your elbows tucked in and your back flat against the bench. 7. How to do Barbell JM-Bench Press 1- Lie flat on a bench with your feet firmly planted on the ground. 2- Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. 3- Lower the barbell down towards your chest, keeping your elbows tucked in close to your body. 4- Push the barbell back up to the starting position, fully extending your arms. 5- Repeat for the desired number of repetitions.