7 Best Muscle-Building Exercises

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Squats work the quadriceps, hamstrings, glutes, and core. They build lower body muscle and strength well. Start with bodyweight squats and increase weights.


Deadlifts work your back, glutes, and hamstrings. They increase strength and core. Low weights and good form prevent damage.

Bench Press

The bench press works the chest, shoulders, and triceps. It strengthens the upper body. Bench press with barbells or dumbbells, concentrating on technique and progressive growth.


These tough but effective workouts improve back and bicep muscles. They work the latissimus dorsi, rhomboids, and biceps. Start with aided pull-ups or resistance bands.


Shoulder Press

The shoulder press works the deltoid, triceps, and upper back. Use a barbell, dumbbell, or sitting shoulder press machine. As you grow stronger, use heavier weights.

Barbell Rows

Lats, rhomboids, and rear deltoids benefit from barbell rows. They work the biceps and forearms. Keep your back straight and draw the weight to your chest.

Dumbbell lunges

Dumbbell lunges work quadriceps, hamstrings, glutes, and calves. They build leg muscle with dumbbells. Start with bodyweight lunges and add weights.

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