We've searched far and wide to find the best possible exercises for each major muscle group in your body.
Almost all of these exercises are backed by electromyography (EMG) studies (except forearms which will be addressed later), that all state they have the greatest amount of muscle activation.
This article will cover:
- Chest
- Shoulders
- Triceps
- Biceps
- Forearms
- Back
- Quadriceps
- Hamstrings
- Calves
- Abdominals
- Conclusion/Workout
Chest
1. Chest (Sternocostal Head) - DB Bench Press
While you might think that the barbell bench is the king for firing up your pecs, you would be understandably mistaken. Based purely on muscle activation, the dumbbell bench press is where it's at. Below are several reasons you should utilize DB bench in your chest workout routine.
- Enhanced Range of Motion: Using dumbbells allows for a greater range of motion when compared to barbells. This increased range is vital in maximizing muscle hypertrophy, allowing for a deeper stretch at the bottom of the movement, engaging more muscle fibers in the pecs. A study by the American Council on Exercise (ACE) demonstrated that exercises with a greater range of motion increase muscle activation (which is important to keep in mind for the remainder of this article).¹
- Individual Limb Movement: The DB bench press requires each arm to work independently, which helps balance muscle development and can help correct imbalances between the body's two sides. This bilateral movement engages stabilizer muscles more effectively than a barbell, where the dominant side can compensate for the weaker side.
- Muscle Activation: EMG studies have shown that the DB bench press elicits significant muscle activation in the chest. A study put out by the Journal of Strength and Conditioning Research found that the dumbbell bench press activates the pectoralis major to a greater extent than the barbell bench press (reference the graph below).² This increased activation is likely due to the increased use of stabilizer muscles and the ability to bring the dumbbells closer together at the top of the movement, increasing muscle contraction.
- Safety and Versatility: Dumbbells are generally considered safer than barbells for the bench press, especially when lifting without a spotter. It's a lot easier to bail out of a lift with DBs than bench. They allow for a natural movement path and minimize the risk of shoulder injuries that can occur with the fixed bar path of a barbell. Furthermore, dumbbells provide versatility in grip, allowing variations like neutral grip and reverse grip, which can stress different parts of the pecs.
How To Perform DB Flat Bench
- Setup: Sit on a flat bench with a dumbbell in each hand, resting on your lower thighs. Ensure your feet are flat on the floor for a strong base.
- Position Dumbbells: Lie back on the bench, using your thighs to help lift the dumbbells up. Position your hands about shoulder width apart at chest level with your hands facing forward.
- Press Up: Exhale and press the dumbbells upwards smoothly, extending your arms and keeping your hands facing forward. Keep the movement straight and controlled without locking your elbows at the top.
- Peak Contraction: At the top of the movement, squeeze your chest muscles briefly. The dumbbells should be directly above your chest but not touching each other.
- Lower Dumbbells: Inhale and slowly lower the dumbbells to the starting position at chest level. Keep your elbows at a 45° angle to your torso to reduce shoulder strain.
- Repeat and Finish the Set: After completing your reps, safely lower the dumbbells back to your thighs and sit up.
2. Upper Chest (Clavicular Head) - DB Incline Press
Just like above, the dumbbell version of the incline press stands out as the most effective exercise for targeting the upper chest. As we did for flat DB bench, we'll give you some reasons why the DB incline press will help you build that upper shelf that so many people aspire to achieve:
- Targeted Upper Chest Activation: The incline of the bench changes the angle at which the pectoral muscles are worked, with any angle above flat starts placing greater emphasis on the upper chest. Studies in exercise science, particularly those utilizing EMG analysis, have demonstrated that incline press movements activate the upper pecs significantly more effectively than their flat or decline counterparts.³ Another study that tested angles of incline bench and efficacy found that the level of incline with the greatest muscle activation level was 30º, any greater angle than that, and the anterior (front) deltoids would start to take more and more load.⁴
- Increased Range of Motion: Once again, as mentioned above, dumbbells allow a wider range of motion compared to barbells. More of a stretch at the bottom of the movement and a more complete contraction at the top will recruit more muscle fibers and result in greater muscle hypertrophy.⁵
- Balanced Muscle Development: At the risk of sounding repetitive, using dumbbells requires each side of the body to work independently, promoting symmetrical muscle development and strength. This bilateral action is particularly effective in stabilizing and balancing the plethora of muscles around the shoulder girdle, which is essential for overall upper body strength and aesthetics.
- Safety and Joint Health: The individual arm movement with dumbbells permits a more natural and joint-friendly motion, reducing the risk of shoulder injuries. This aspect is especially important for those with pre-existing shoulder conditions or those aiming to prevent such injuries.
How To Perform DB Incline Bench
- Setting the Bench: Set an incline bench to an angle between 30° to 45° (Preferrably 30°, but not every bench in the gym can be set to this angle). This is the ideal angle for targeting the upper chest effectively.
- Starting Position: Sit on the bench with a dumbbell in each hand, resting the bottom of the DBs on your thighs right above your knee. Plant your feet firmly on the ground.
- Lifting the Dumbbells: Lean back, using your thighs to help pop the DBs up to your shoulders. Hold the DBs with your palms facing forward and elbows bent.
- Pressing the Dumbbells: Exhale slowly and press the DBs upward in a controlled motion. Extend your arms fully, but avoid locking your elbows at the top. The DBs should move directly above your upper chest (think perpendicular from the floor, not forward).
- Contraction: At the top of the movement, squeeze your pecs together like you're trying to hold a pencil between them.
- Lowering the Dumbbells: Slowly lower the dumbbells back to the starting position at shoulder level while inhaling. Your elbows should drop slightly below the level of the bench for a full stretch.
- Elbow Position: Keep your elbows flared at about a 45° angle to your body throughout the movement to reduce strain on your shoulder joints.
- Repeat and Complete the Set: Repeat for desired number of repetitions. After finishing your set, carefully lower the dumbbells back to your thighs before standing up to avoid any strain or injury.
Shoulders
While it would be nice if there was one shoulder exercise that hit all three deltoid heads, this just isn't feasible due to the complex nature of the shoulder. We have narrowed it down to two exercises you should be doing in your shoulder workout routine that will help develop a great set of caps.
3. Anterior (Front) Deltoid - DB Shoulder Press
The dumbbell shoulder press is often considered the best exercise for targeting the anterior (front) part of the shoulder, and for good reason. A combination of biomechanical analyses, muscle activation patterns, and practical training experiences supports this preference. Key reasons for the effectiveness of the dumbbell shoulder press in targeting the anterior deltoids are:
- Targeted Muscle Activation: The anterior deltoids are the main muscle group engaged during the vertical pressing movement of the dumbbell shoulder press. EMG studies, such as those in a study done in 2013,⁶ have shown that the dumbbell shoulder press elicits high levels of muscle activation in the anterior deltoids, surpassing other common shoulder exercises, such as front raises.
- Increased Range of Motion: As was mentioned with both chest exercises, using dumbbells allows for more range, greater muscle contraction, and increased activation of stabilizer muscles, which can lead to a higher rate of muscle gain.
- Unilateral Movement: Dumbbell shoulder presses require each arm to work independently, which can help balance muscle development and strength on both sides of the body, which I'm hoping you've picked up on by now.
- Variability and Adaptability: The dumbbell shoulder press can be performed seated or standing, each offering its own benefits. The seated variation provides back support and focuses more strictly on shoulder muscle engagement, while the standing variation involves more core stabilization.
- Joint Health and Safety: Dumbbells allow for a more natural movement pattern, which can reduce the risk of shoulder injuries. This aspect is particularly important for individuals with existing shoulder issues or those looking to prevent them.
- Functional and Practical Strength: Training with dumbbells enhances functional strength as it mimics real-life lifting scenarios (like reaching for something on a shelf) more closely than machines or barbells.
How To Perform DB Shoulder Press
- Starting Position: Sit on a bench with back support or stand with your feet shoulder-width apart. Hold a dumbbell in each hand at shoulder height, with your palms facing forward and elbows bent.
- Engage Your Core: If standing, brace your core and maintain a slight bend in your knees. This helps stabilize your body during the lift. While sitting it's also important to keep a tight core, which will help keep the weights from moving unexpectedly.
- Press Upwards: Exhale and press the dumbbells up over your head by extending your arms. The dumbbells should move in a straight line and not touch each other at the top.
- Peak Contraction: At the top of the movement, your arms should be fully extended but not locked. Pause briefly and contract your shoulder muscles.
- Lower the Weights: Inhale and slowly lower the dumbbells back to the starting position, with the weights at shoulder height.
- Maintain Control: Throughout the movement, control the dumbbells with steady, deliberate motion. Avoid jerky or uncontrolled movements.
- Repeat and Finish the Set: After completing your set, safely lower the dumbbells back to your thighs or side.
4. Lateral and Posterior Deltoid - 45° Incline Row
When it comes to effectively engaging the medial and posterior deltoids, the 45° incline row stands out as a top exercise to hit both heads simultaneously. Although the seated rear lateral raise has the highest rear delt activation, the 45° incline row comes in a close second, making it an effective alternative to hit both heads at the same time.⁷ Below are some reasons why this is a go-to exercise to build well-rounded boulder shoulders.
- Targeted Muscle Engagement: The unique angle of the 45° incline row specifically hits the medial (side) and posterior (rear) deltoid muscles. This incline position shifts the focus away from more dominant muscle groups, such as the traps and lats, which are typically more engaged in traditional rowing exercises. By isolating the side and rear delts, this exercise is a great way to make these muscles (especially the often underworked rear delt) are put through their paces.
- Enhanced Range of Motion: The incline angle allows for a greater range of motion compared to flat or upright rows. This extended range is crucial for muscle hypertrophy, as it enables a complete stretch and contraction of the delts, leading to more effective muscle fiber recruitment. A broader range of motion is beneficial for developing muscle size and strength, as well as improving overall shoulder mobility. When using dumbbells for this exercise, the range of motion is extended even further.
- Safety and Shoulder Health: The 45° incline row is typically safer for shoulder joints compared to other side deltoid exercises, especially upright rows, which can place significant stress on the shoulder joint. The natural pulling angle in the incline row minimizes the risk of impingement or rotator cuff strain, making it a safer option for long-term shoulder health.
- Functional Strength: This exercise closely mimics the pulling movements encountered in daily activities (think of bending over and picking something up off the ground, for example).
How To Perform 45° Incline DB Rows
- Setting Up the Bench: Adjust an incline bench to a 45° angle. Ensure the bench is stable before you begin.
- Choosing Weights: It's better to start with a lighter weight you can properly perform the movement without cheating on your form.
- Getting into Position: Lie down on the bench with your chest and stomach pressed against the incline. Your feet should be flat on the floor for stability (Bend your knees if you're too tall).
- Gripping the Dumbbells: Hold a dumbbell in each hand. Let your arms hang straight down towards the floor, palms toward your feet.
- Performing the Row: Exhale and lift the dumbbells towards your chest, bending your elbows and squeezing your shoulder blades together. Your elbows should move up and out, away from your torso, to effectively target the middle and rear deltoids.
- Maintaining Form: Keep your head, neck, and spine in a neutral position throughout the movement. Avoid any jerking motions, controlling the momentum of the dumbbells.
- Lowering the Dumbbells: Inhale and slowly lower the dumbbells back to the starting position in a controlled manner.
- Repetition: Perform the desired number of repetitions, maintaining a controlled pace. Focus on the contraction of your shoulder muscles during each lift.
(Image courtesy of nylenayga on Instagram)
Arms
5. Triceps - Triangle Pushups
Triangle pushups, aka diamond pushups, are often thought of as one of the best ways to hit your triceps, and for good reason. Hitting all three heads of the triceps, the triangle pushup is a versatile exercise and should be thrown into your workouts for the following reasons:
- High Muscle Activation: Triangle pushups are renowned for their high triceps activation. A study by the American Council on Exercise (ACE) found that triangle pushups elicit more muscle activity in the triceps than many other common triceps exercises.⁸ This higher activation is attributed to the hand position and movement pattern, which place significant stress on the back of the arm.
- Increased Range of Motion: The unique hand placement in triangle pushups allows for a greater range of motion in the arms and shoulders, which translates to a deeper stretch and more intense contraction in the triceps muscles.
- Accessibility and Convenience: One of the major benefits of triangle pushups is that they require no equipment and can be performed virtually anywhere.
- Variability for Different Fitness Levels: Triangle pushups can be modified to suit various fitness levels. Beginners can start by performing them on their knees or against a wall, while more advanced individuals can add variations like elevating their feet to increase difficulty.
- Functional Strength: This exercise enhances functional strength and stability, mimics natural movement patterns, and simultaneously engages multiple muscle groups. The stabilization required throughout the body during the exercise also benefits core strength and overall muscle coordination.
How To Perform Triangle Pushups
- Starting Position: Start on your knees, reaching your arms down one by one into position under your chest.
- Hand Placement: Place your hands on the floor directly under your chest. Position your thumbs and index fingers of each hand to touch, forming a triangle or diamond shape.
- Body Alignment: Bring your body into a standard pushup position. Engage your core and glutes to keep your body in a straight line. Avoid sagging your hips or hiking your butt up.
- Lowering Down: Inhale and slowly lower your body by bending your elbows until your chest or chin nearly touches the floor. Keep your elbows tucked into your body to emphasize triceps engagement.
- Pressing Up: Exhale and push yourself back up to the starting position by extending your arms. Focus on pushing through your triceps to lift your body.
- Maintaining Form: Throughout the movement, keep your elbows pointed back rather than flaring out to the sides. Ensure your back remains straight and your core engaged.
- Repetition: Perform the desired number of reps, maintaining a controlled pace and proper form.
- Modifications: If the standard triangle pushup is too challenging, you can modify it by dropping to your knees or performing the pushup against an elevated surface, like a bench or wall.
6. Biceps - Concentration Curls
A favorite of a certain Austrian bodybuilder, the concentration curl is one of the most effective exercises to build sleeve-splitting biceps. If you've been around a gym, you've seen people using their whole body to do dumbbell curls, significantly lessening the work the biceps need to do. Concentration curls are a great way to target those peaks without the momentum. Below are some of the reasons why this should be your top biceps exercise.
- Targeted Muscle Activation: Concentration curls effectively isolate and target the biceps muscles. Unlike other biceps exercises that may engage surrounding muscle groups, concentration curls focus take other muscles out of the equation. The American Council on Exercise (ACE) conducted a study that identified concentration curls as one of the most effective exercises for maximizing biceps muscle activation.⁹
- Reduced Momentum and Increased Tension: The positioning of concentration curls helps prevent the use of momentum (aka body swing) to move the weight. This isolation ensures that the biceps are doing the majority of the work, maintaining constant tension throughout the exercise, which is crucial for muscle growth.
- Peak Contraction: Concentration curls allow for a strong peak contraction of the biceps at the top of the curling motion. This peak contraction is essential for stimulating muscle hypertrophy and increasing the strength and size of the biceps.
- Enhanced Mind-Muscle Connection: The positioning of the arm against the inner thigh helps in stabilizing the arm, allowing lifters to focus more on the bicep muscle contraction. This enhanced mind-muscle connection is believed to contribute to more effective muscle growth.
- Range of Motion: Concentration curls provide a full range of motion for the biceps which allows for complete extension and flexion of the muscle. If you haven't figured it out by now, the greater the range of motion, the harder the muscle will get worked, resulting in better results.
How To Perform Concentration Curls
- Sit Down: Sit on the edge of a bench or chair with your feet flat on the floor, spread wider than shoulder-width apart.
- Position the Dumbbell: Hold the dumbbell in one hand. Let's say you start with your right hand: rest your right elbow on the inside of your right thigh, just above the knee. Your arm should be extended with the dumbbell near the floor.
- Stabilize Your Upper Body: Lean slightly forward at your waist and stabilize your upper body by placing your left hand on your left thigh or knee. This position should feel comfortable and balanced.
- Perform the Curl: Exhale and slowly curl the dumbbell upwards, focusing on bringing your hand upward. Your upper arm and elbow should remain in contact with your thigh throughout the exercise.
- Contract Your Bicep: Once the dumbbell is at the highest point (generally around the front of your shoulder), squeeze your bicep muscle for a moment to maximize the contraction.
- Lower the Dumbbell: Inhale and slowly lower the dumbbell back to the starting position in a controlled manner. Ensure that you extend your arm fully to stretch the bicep at the bottom.
- Maintain Form: Keep your back straight and avoid swinging the dumbbell or using your back to lift the weight. The movement should be smooth and controlled.
- Repeat and Switch Arms: Perform the desired number of repetitions, then switch arms and repeat the process.
7. Forearms - Wrist Rolls
For many, forearms are the most under-exercised part of the body, with most people not devoting time to developing them during their workouts. While we don't have any research studies to back this one, common sense will tell you that wrist rolls are the way to go to build bowling pin forearms.
- Comprehensive Muscle Engagement: Wrist rolls work multiple muscle groups in the forearms, including the flexors, extensors, pronators, and supinators. This comprehensive engagement is crucial for developing overall forearm strength and muscle mass. The exercise's unique movement pattern ensures that both the anterior and posterior parts of the forearms are worked equally, promoting balanced development.
- Increased Grip Strength: Regularly performing wrist rolls can significantly enhance grip strength. This improvement is beneficial not just for weightlifting and sports performance but also for daily activities. A strong grip is associated with better hand function and can reduce the risk of injuries in activities requiring manual strength.
- Endurance and Muscle Hypertrophy: Wrist rolls are typically performed for higher repetitions, which contributes to increased muscular endurance in the forearms. This endurance training also promotes hypertrophy (muscle growth), especially when performed with progressive resistance.
- Accessibility and Simplicity: The wrist roller, the equipment used for wrist rolls, is a simple and accessible tool available in most gyms. Even if your gym doesn't have a dedicated wrist roller, an alternative could be using a revolving straight bar attachment on a cable machine. It can also be easily made at home, making this exercise a practical option for a wide range of individuals, from beginners to advanced athletes.
- Functional Strength: Strong forearms are essential for a variety of sports and physical activities. Wrist rolls improve functional strength in the forearms, enhancing performance in sports such as climbing, martial arts, and any activity involving holding or gripping, such as carrying all the groceries into the house in one trip (every guy reading this knows exactly what I'm talking about).
- Prevention of Muscle Imbalances: Since wrist rolls target multiple muscle groups in the forearms, they help prevent muscle imbalances that can occur from overemphasis on particular movements or muscles. This balanced development is important for joint health and the overall functional abilities of the arms.
How To Perform Wrist Rolls
- Select the Right Weight: Begin with a light weight to get used to the movement. You can increase the weight as your strength improves.
- Starting Position: Stand up straight, holding the wrist roller in front of you at shoulder height. Your arms should be fully extended and parallel to the ground.
- Grip the Handles: Firmly grip the handles of the wrist roller. Your palms can either face down (pronated grip) or up (supinated grip), depending on the variation you're performing.
- Roll the Weight Up: Twist your wrists in a controlled motion to roll the rope around the roller, bringing the weight up towards the roller. This can be done by either moving one wrist at a time or both simultaneously.
- Control the Movement: Keep the motion controlled and steady. Avoid using your arms or shoulders to lift the weight – the movement should come from your wrists only.
- Fully Roll the Weight: Continue rolling until the weight has reached the roller, or you can no longer roll without compromising form.
- Reverse the Motion: Slowly reverse the rolling motion to lower the weight back down. This part of the exercise is just as important as rolling up and should be done with control to maximize the exercise's effectiveness.
- Maintain Posture: Throughout the exercise, keep your back straight and avoid swinging your body. All the movement should be isolated to your wrists.
- Repeat: Once the weight has reached the bottom, repeat the rolling process for the desired number of repetitions.
- Rest: Give your forearms adequate rest between sets, as wrist roller exercises can be quite intense.
(Image courtesy of jeremyscottfitness Instagram)
Back
8. Back - Bent Over Rows
Building an impressive back can do wonders for your physique. This may be a surprising pick because most people think it would be either pull-ups or deadlifts, but we absolutely love bent-over rows, and they should be a mainstay in your back workouts.
- Comprehensive Muscle Engagement: Bent-over rows target multiple muscle groups in the back, including the latissimus dorsi, rhomboids, trapezius, and rear deltoids. Additionally, they engage the biceps and forearms. This compound nature of the exercise makes it highly efficient for back development. In a study completed by ACE, bent-over rows scored highly in five different muscle groups throughout the back, either nabbing the top spot or close to it. When it comes to pull-ups, they were the clear winner for the lats but fell behind on every other muscle group.¹⁰
- Variability for Targeted Training: Bent-over rows can be performed with a barbell, dumbbells, or a T-bar, each variation slightly altering the muscle focus. For example, a wider grip targets the upper back and lats more, while a narrower grip focuses on the middle back. This versatility allows for a comprehensive back workout.
- Functional Strength: This exercise mimics natural bending and lifting movements, making it functional and applicable to everyday activities. Strengthening the back with bent over rows can improve posture, reduce the risk of back injuries, and enhance athletic performance.
- Improved Posture and Core Stability: Regularly performing bent over rows helps in improving posture by strengthening the muscles responsible for spinal alignment. The exercise also demands significant core engagement, thus contributing to overall trunk stability and strength.
- Adaptability to Different Fitness Levels: Bent over rows can be adapted to suit a wide range of fitness levels. Beginners can start with lighter weights or resistance bands, while more advanced lifters can load on the weight or add variations to increase the challenge.
- Enhanced Muscle Hypertrophy: Due to the compound nature of the exercise and the ability to handle significant loads, bent over rows are effective for muscle hypertrophy. The exercise can be incorporated into high-volume training for back development.
- Balance and Symmetry: Performing bent over rows with dumbbells allows for unilateral training, which can help in addressing muscle imbalances. This is important for overall muscular balance and symmetry.
How To Perform Bent Over Rows
- Stance: Stand with your feet hip-width apart, holding a barbell or dumbbells in front of you with an overhand grip.
- Get Into Position: Bend at your hips, keeping your back straight and chest up, to lower your torso until it's almost parallel to the ground.
- Brace Yourself: Engage your core for stability. Keep your back flat, avoiding rounding or over-arching.
- Get a Full Stretch: Let the weights hang straight down in front of you at arm's length, with your arms fully extended.
- Start The Row: Begin the rowing motion by pulling the weights toward your lower ribcage, leading with your elbows. Keep your elbows close to your body.
- Contraction: Squeeze your shoulder blades together at the top of the movement to engage your upper back muscles.
- Controlled Descent: Lower the weights back down in a controlled manner, fully extending your arms.
- Repeat and Finish The Set: Repeat for the desired number of repetitions. Place the weight on the ground when finished.
Legs
9. Quads - Spanish Squats
This might be a controversial pick for quads, but we're sticking to it. Spanish squats, a variation of the traditional squat, are increasingly recognized in strength and conditioning circles for their unique benefits, particularly for knee health and lower body strength. However, it's important to note that while they offer distinct advantages, it's hard to deny the results that standard squats can produce (Tom Platz, for example). If we're going on pure muscle activation, then Spanish squats are the best. Here’s an overview of why Spanish squats can be a highly effective exercise:
- Knee Joint Health and Rehabilitation: Spanish squats are particularly beneficial for those with knee issues. They allow for a squatting motion that minimizes stress on the knee joints while still effectively engaging the thigh muscles. A study published in the Journal of Strength and Conditioning Research highlighted the reduced knee stress in squat variations where the torso is more upright, which is a characteristic of the Spanish squat.¹¹
- Improved Quadriceps Activation: One of the key benefits of Spanish squats is the increased activation of the quadriceps muscles. By using a resistance band placed behind the knees, the exercise maintains constant tension on the quads throughout the movement. This continuous load can lead to improved strength and muscle development, as supported by research on muscle activation patterns during squat exercises.¹²
- Safe for Individuals with Lower Back Issues: For those with lower back concerns, Spanish squats can be a safer alternative to traditional squats. The upright torso position reduces the load and stress on the lower back, making it a viable option for people who experience discomfort with standard back or front squats.
- Versatility and Accessibility: Spanish squats can be performed with minimal equipment – only a resistance band and an anchor point are needed. This makes them an accessible exercise for a wide range of individuals, including those working out at home or with limited equipment. You can also increase the intensity by holding a dumbbell while performing them.
- Focus on Form and Depth: The nature of Spanish squats encourages a deep squat with a focus on form. This can help in developing proper squatting technique, which is beneficial for overall functional fitness and injury prevention.
How to Perform Spanish Squats
- Equipment Setup: You’ll need a resistance band for this exercise. Secure the band at knee height on a stable object, like a squat rack or pole.
- Position the Band: Stand facing the anchor point and place the resistance band just behind your knees. Step backwards until there’s tension in the band.
- Feet Positioning: Position your feet shoulder-width apart, with toes pointing slightly outward. Ensure your feet are firmly planted on the ground.
- Align Your Body: Keep your torso upright and engage your core. Your body should form a straight line from your head to your knees.
- Begin the Squat: Start by bending your knees and sitting back into the squat. The resistance band will pull your knees forward, so focus on keeping them aligned with your toes.
- Lowering Down: Continue lowering your body as if sitting back into a chair. Go down until your thighs are parallel to the floor, or as far as is comfortable for your knees.
- Maintain Knee Position: As you squat, ensure your knees stay in line with your feet and don’t cave inward. The band will assist in this.
- Rising Up: Drive through your heels to return to the starting position. Keep the movement controlled and steady.
- Complete the Set: After finishing your set, carefully step closer to the anchor point to release the tension in the band before removing it from behind your knees.
(Image courtesy of e3rehab Instagram)
10. Hamstrings - Nordic Hamstring Exercise
The Nordic hamstring exercise (NHE) is often hailed as one of the best exercises for hamstring development and injury prevention, a claim supported by a wealth of scientific research. Here's a summary of why the NHE is highly effective for the hamstrings:
- Targeted Hamstring Engagement: The NHE is renowned for its ability to isolate and intensely work the hamstring muscles. Unlike many other hamstring exercises, the NHE specifically targets the eccentric strength of the hamstrings, which is crucial for both muscle growth and injury prevention. A study in the Scandinavian Journal of Medicine & Science in Sports demonstrated significant improvements in hamstring strength following a program incorporating NHE.¹³
- Injury Prevention: Numerous studies have indicated that the NHE is effective in reducing the risk of hamstring injuries, particularly in athletes. A landmark study published in the American Journal of Sports Medicine found that football teams incorporating NHE into their training regimen had significantly fewer hamstring injuries.¹⁴
- Improved Muscle Length and Flexibility: Regularly performing the NHE can increase hamstring muscle length and flexibility, which is beneficial for overall lower body mobility and performance. A study in the Journal of Strength and Conditioning Research highlighted the NHE's role in improving muscle-tendon properties.¹⁵
- Eccentric Strength Enhancement: The NHE is effective in enhancing eccentric hamstring strength, which is crucial for deceleration movements in sports and daily activities. Eccentric strength is known to be more protective against muscle strains and injuries compared to concentric strength.
- Accessibility and Simplicity: The NHE can be performed without any specialized equipment, making it an accessible exercise for a wide range of individuals. All that is required is a stable surface to anchor the feet and a padded surface for the knees.
- Versatility and Adaptability: The NHE can be modified to suit different fitness levels and needs. Beginners can start with assisted variations and gradually progress to the full exercise as their strength improves.
How to Perform the Nordic Hamstring Exercise
- Find a Secure Anchor: Your feet need to be securely anchored at the heels. This can be done with a piece of gym equipment designed for this purpose, or you can have a partner hold your ankles firmly to the ground.
- Kneel on a Soft Surface: Kneel on a padded mat or soft surface to protect your knees. Your body should be in a straight line from your knees to your shoulders.
- Starting Position: Start with your body upright, hips extended, and hands at your sides or crossed over your chest. Engage your core and glutes.
- Lower Down Slowly: Slowly lean forward from your knees, keeping your hips straight without bending at the waist. Your body should move forward as a single unit.
- Control the Descent: Lower yourself as slowly and controlled as possible. The aim is to resist the fall for as long as you can using your hamstrings.
- Catch Yourself: As you reach the limit of your hamstring strength and can no longer hold yourself up, use your hands to catch yourself and prevent a hard fall.
- Return to Starting Position: Push yourself back up to the starting position using your hands to assist, or pull yourself back up using your hamstrings if you're able.
- Progress Gradually: Begin with a small range of motion and gradually increase as your hamstring strength and control improve.
11. Calves - Donkey Calf Raise
Donkey calf raises are often regarded as one of the most effective exercises for developing the calf muscles, particularly the gastrocnemius. A favorite of Arnold, who famously performed them in Pumping Iron with two women on his back.
- Targeted Muscle Activation: Donkey calf raises specifically target the gastrocnemius muscle (the soleus benefits more from seated calf raises), the larger and more visible muscle of the calf. This muscle is responsible for the bulging shape seen in well-developed calves. The position in donkey calf raises, where the body is bent forward, increases the stretch and activation of the gastrocnemius muscle compared to standing or seated calf raises.¹⁶
- Enhanced Range of Motion: This exercise allows for a greater range of motion in the ankle joint, which is crucial for fully stretching and contracting the calf muscles. A complete range of motion is essential for maximizing muscle hypertrophy and strength gains.
- Constant Tension on the Calves: Due to the body’s positioning and gravity, the gastrocnemius muscle maintains constant tension throughout the movement.
- Overload Potential: Donkey calf raises allow for significant overload of the calf muscles. Weight can be added easily on the lower back (using a donkey calf raise machine or a partner in traditional donkey calf raises), providing the necessary stimulus for muscle growth.
- Reduced Stress on the Spine: Unlike standing calf raises with a barbell, donkey calf raises place less direct pressure on the spine. This can be advantageous for individuals with lower back concerns.
- Variation and Adaptability: While traditional donkey calf raises require specific equipment or a partner, the exercise can be adapted using machines designed to mimic the same movement pattern. These variations make the exercise accessible to a broader range of individuals.
- Comprehensive Calf Development: Alongside targeting the gastrocnemius muscle, donkey calf raises also engage the soleus to a degree. This comprehensive engagement is beneficial for overall calf development.
How To Perform Donkey Calf Raises
- Find a Suitable Platform: Use a calf raise machine designed for donkey calf raises or find a sturdy, elevated surface to stand on with just the balls of your feet, allowing your heels to hang off the edge.
- Lean Forward: Bend at the waist and lean forward, keeping your back straight. If using a machine, position yourself according to the machine's design. If not, you can lean your forearms on a bench or similar support.
- Stabilize Your Upper Body: If not using a machine, you can have a partner place weight gently on your lower back for added resistance, or you can use a weight belt. Ensure that your upper body is stable and supported.
- Starting Position: Start with your heels lowered below the level of the platform, feeling a stretch in your calf muscles.
- Raise Your Heels: Exhale and raise your heels by extending your ankles as high as possible. Focus on using your calf muscles to lift your body weight (and additional weight if applicable).
- Peak Contraction: At the top of the movement, squeeze your calf muscles for a moment to maximize the contraction.
- Lower Your Heels: Inhale and slowly lower your heels back to the starting position, going past the level of the platform to get a full stretch in your calves.
- Maintain Control: Ensure the movement is controlled, especially during the downward phase. Avoid bouncing at the bottom of the movement.
- Repeat: Perform the desired number of repetitions, maintaining a controlled pace and focusing on the calf muscles throughout the movement.
- Safety and Comfort: If you’re using a partner for added resistance, communication is key to ensure comfort and safety. The weight should be added and removed carefully.
(Image courtesy of ronharrismuscle Instagram)
Core
12. Abdominals - Plank
Saving the best, or worst, depending on your point of view, for last. One of the most basic, yet effective ways to train your abs is the plank.
The plank is a simple bodyweight exercise that involves holding a push-up-like position with your body in a straight line from head to heels, supported on your forearms and toes. Here's why it's considered one of the best ab exercises:
- Core Activation: Planks engage multiple muscle groups in the core, including the rectus abdominis (front), transverse abdominis (deep core), and obliques (sides). This comprehensive activation helps strengthen and stabilize the entire core.
- Low Risk of Injury: Planks are a low-impact exercise, which means they are less likely to cause injury compared to some other ab exercises that involve spinal flexion (e.g., sit-ups). It's a safer option for individuals with back issues.
- Improved Posture: Planks promote good posture by strengthening the muscles that support the spine. This can help reduce the risk of back pain and improve overall posture.
- Variability: Planks can be modified to increase or decrease difficulty. You can perform side planks, forearm planks, or add leg lifts to make the exercise more challenging as you progress.
- Research Support: Scientific studies have shown that planks activate the core muscles effectively. A 2013 study published in the Journal of Strength and Conditioning Research found that planks produced high levels of muscle activation in the rectus abdominis and obliques.¹⁷
How to Perform a Plank
- Starting Position: Start in a push-up position with your hands under your shoulders and toes on the floor.
- Working Position: Lower your forearms to the floor, with your elbows directly under your shoulders.
- Keep Proper Form: Maintain a neutral neck and head position, looking down at the floor while keeping your body in a straight line.
- Squeeze: Engage your core by pulling your navel toward your spine.
- Hold: Stay in this position for the desired duration, starting with 20-30 seconds for beginners.
- Breathe: Breathe steadily, avoiding holding your breath.
- Rest and Repeat: Lower your knees to rest when needed and then repeat for multiple sets.
Conclusion
Well there you have it, the best exercise for each muscle group. While some of those exercises come as no surprise, I'm sure that a few of them caught you off-guard. What do you think of our list? Let us know down in the comments.
As a bonus, we've designed a workout split using these exercises that can be done up to twice a week, and is great for people who don't have hours and hours to spend at the gym.
Two-Day Workout Split
Workout Structure:
- Duration: Each session should last about 60-90 minutes.
- Warm-Up: Make sure your muscles are ready to go for 3 working sets.
- Rest: 60-90 seconds between sets.
Day 1: Upper Body Focus
| Exercise | Details |
|---|---|
| DB Bench Press | 3 sets x 8-12 reps |
| DB Incline Press | 3 sets x 8-12 reps |
| DB Shoulder Press | 3 sets x 8-12 reps |
| 45° Incline Row | 3 sets x 8-12 reps |
| Triangle Pushups | 3 sets x failure |
| Concentration Curls | 3 sets x 8-12 reps each arm |
| Wrist Rolls | 3 sets x failure |
| Plank | 3 sets x 30-60 seconds hold |
Day 2: Lower Body & Back Focus
| Exercise | Details |
|---|---|
| Bent Over Rows | 3 sets x 8-12 reps |
| Spanish Squats | 3 sets x 10-12 reps |
| Nordic Hamstring Exercise | 3 sets x 6-8 reps |
| Donkey Calf Raise | 3 sets x 12-15 reps |
| Additional Core Work (Optional) | 3 sets x 10-15 reps |
Remember to adequately warm-up and really push yourself to get the most out of every rep. Try out this workout and let us know what you think!
Want a comprehensive workout program that incorporates all the best lifts? Check out our hypertrophy program to get you packing on the muscle in no time...
References
- By Whitnee Schanke, B.S., John P. Porcari, Ph.D., Emmanuel Felix, Ph.D., Charles Hendrix, M.S. Ed., and Carl Foster, Ph.D. Top 3 Most Effective Chest Exercises. ACE CertifiedNews, Oct. 2012, acewebcontent.azureedge.net/certifiednews/images/article/pdfs/ACE_BestChestExercises.pdf.
- Farias, Déborah de Araújo, et al. “Maximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities over Multiple Sets.” Journal of Strength and Conditioning Research, vol. 31, no. 7, July 2017, pp. 1879–1887, journals.lww.com/nsca-jscr/Abstract/2017/07000/Maximal_Strength_Performance_and_Muscle_Activation.15.aspx, https://doi.org/10.1519/jsc.0000000000001651.
- “Electromyographical Activity of the Pectoralis Muscle... : The Journal of Strength & Conditioning Research.” LWW, 2019, journals.lww.com/nsca-jscr/Abstract/1997/08000/Electromyographical_Activity_of_the_Pectoralis.6.aspx.
- Rodríguez-Ridao, David, et al. “Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise.” International Journal of Environmental Research and Public Health, vol. 17, no. 19, 8 Oct. 2020, p. 7339, https://doi.org/10.3390/ijerph17197339.
- Andris Freivalds. Biomechanics of the Upper Limbs. CRC Press, 16 Feb. 2011.
- Saeterbakken, Atle H., and Marius S. Fimland. “Effects of Body Position and Loading Modality on Muscle Activity and Strength in Shoulder Presses.” Journal of Strength and Conditioning Research, vol. 27, no. 7, July 2013, pp. 1824–1831, https://doi.org/10.1519/jsc.0b013e318276b873.
- “ACE - ProSourceTM: September 2014 - Dynamite Delts: ACE Research Identifies Top Shoulder Exercises.” Www.acefitness.org, www.acefitness.org/continuing-education/prosource/september-2014/4972/dynamite-delts-ace-research-identifies-top-shoulder-exercises/.
- “ACE Study Identifies Best Triceps Exercises.” ACE Fitness, www.acefitness.org/certifiednewsarticle/3008/ace-study-identifies-best-triceps-exercises/.
- “ACE - ProSourceTM: August 2014 - ACE Study Reveals Best Biceps Exercises.” Www.acefitness.org, www.acefitness.org/continuing-education/prosource/august-2014/4933/ace-study-reveals-best-biceps-exercises/.
- “ACE - CertifiedTM: April 2018 - ACE-SPONSORED RESEARCH: What Is the Best Back Exercise?” Www.acefitness.org, www.acefitness.org/continuing-education/certified/april-2018/6959/ace-sponsored-research-what-is-the-best-back-exercise/.
- ESCAMILLA, RAFAEL F., et al. “Effects of Technique Variations on Knee Biomechanics during the Squat and Leg Press.” Medicine & Science in Sports & Exercise, vol. 33, no. 9, Sept. 2001, pp. 1552–1566, https://doi.org/10.1097/00005768-200109000-00020.
- Lee, Joo-Hyun, et al. “Differences in the Muscle Activities of the Quadriceps Femoris and Hamstrings While Performing Various Squat Exercises.” BMC Sports Science, Medicine and Rehabilitation, vol. 14, no. 1, 21 Jan. 2022, https://doi.org/10.1186/s13102-022-00404-6.
- R, Mjølsnes, et al. “A 10-Week Randomized Trial Comparing Eccentric vs. Concentric Hamstring Strength Training in Well-Trained Soccer Players.” Scandinavian Journal of Medicine & Science in Sports, 1 Oct. 2004, pubmed.ncbi.nlm.nih.gov/15387805/.
- Petersen, Jesper, et al. “Preventive Effect of Eccentric Training on Acute Hamstring Injuries in Men’s Soccer: A Cluster-Randomized Controlled Trial.” The American Journal of Sports Medicine, vol. 39, no. 11, 2011, pp. 2296–303, www.ncbi.nlm.nih.gov/pubmed/21825112?dopt=Abstract
- Bourne, Matthew N, et al. “Impact of the Nordic Hamstring and Hip Extension Exercises on Hamstring Architecture and Morphology: Implications for Injury Prevention.” British Journal of Sports Medicine, vol. 51, no. 5, 22 Sept. 2016, pp. 469–477, https://doi.org/10.1136/bjsports-2016-096130.
- “The Best Exercises for the Calves.” Www.texaspowerscene.com, www.texaspowerscene.com/articles/bodybuilding/calves.html. Accessed 28 Nov. 2023
- Gottschall, Jinger S., et al. “Integration Core Exercises Elicit Greater Muscle Activation than Isolation Exercises.” Journal of Strength and Conditioning Research, vol. 27, no. 3, Mar. 2013, pp. 590–596, https://doi.org/10.1519/jsc.0b013e31825c2cc7.
Tyler DiGiovanni
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