Bodybuilding: Where to start - 10 Exercises to start as a Beginner
Starting your bodybuilding journey can be both exciting and overwhelming. With so many exercises and routines out there, it's hard to know where to begin. But don't worry - whether you're aiming to build muscle, increase strength, or just get in better shape, these 10 essential exercises are perfect for beginners. Below is a table outlining these exercises and the specific muscles they target, helping you understand their benefits before you get started.
Exercise | Primary Muscles | Secondary Muscles |
---|---|---|
Squats | - Quadriceps - Glutes |
- Hamstrings - Core - Lower Back |
Bench Press | - Pectorals (Chest) | - Deltoids (Shoulders) - Triceps - Core |
Deadlifts | - Hamstrings - Glutes |
- Lower Back - Core - Forearms |
Dumbbell Rows | - Latissimus Dorsi (Back) | - Rhomboids - Trapezius - Biceps - Rear Deltoids |
Overhead Press | - Deltoids (Shoulders) | - Triceps - Upper Pectorals - Trapezius - Core |
Lunges | - Quadriceps - Glutes |
- Hamstrings - Calves - Core |
Lat Pulldowns | - Latissimus Dorsi (Back) | - Biceps - Rhomboids - Rear Deltoids |
Planks | - Rectus Abdominis (Abs) | - Obliques - Transverse Abdominis - Lower Back - Shoulders - Glutes |
Barbell Curls | - Biceps Brachii | - Forearms - Brachialis - Deltoids |
Tricep Dips | - Triceps Brachii | - Pectorals (Chest) - Deltoids - Forearms |
1. Squats
Target Muscles: Quadriceps, Hamstrings, Glutes
Why It's Great for Beginners:
Squats are a fundamental compound exercise that targets multiple muscle groups. They help build strength in your
lower body and improve your core stability. How to Do It:
- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees and hips as if sitting back into a chair.
- Keep your chest up and back straight.
- Return to the starting position by pushing through your heels.
2. Bench Press
Target Muscles: Chest, Shoulders, Triceps
Why It's Great for Beginners: The
bench press is a classic upper body exercise that helps build strength and muscle mass in your chest, shoulders, and
triceps. How to Do It:
- Lie flat on a bench with your feet firmly on the ground.
- Grip the barbell slightly wider than shoulder-width.
- Lower the barbell to your chest while keeping your elbows at a 45-degree angle.
- Push the barbell back up to the starting position.
3. Deadlifts
Target Muscles: Hamstrings, Glutes, Lower Back
Why It's Great for Beginners:
Deadlifts are a powerful full-body exercise that primarily targets your posterior chain, including the hamstrings,
glutes, and lower back. How to Do It:
- Stand with your feet hip-width apart, toes under the barbell.
- Bend at your hips and knees to grasp the barbell with an overhand grip.
- Keep your back flat and chest up as you lift the bar by straightening your hips and knees.
- Lower the bar back to the ground in a controlled motion.
Using Straps will help you to lift more and to focus on doing the exercise the right way.
4. Dumbbell Rows
Target Muscles: Back, Biceps
Why It's Great for Beginners: Dumbbell rows are
excellent for building a strong back and improving posture. They also engage your biceps and forearms. How
to Do It:
- Place one knee and hand on a bench for support.
- Hold a dumbbell in the opposite hand, letting it hang straight down.
- Pull the dumbbell towards your torso, squeezing your shoulder blade at the top.
- Lower the dumbbell back down with control.
If you are exercising at your home, think about buying Adjustable Dumbbells. You can quick and easy change weights for the next set.
5. Overhead Press
Target Muscles: Shoulders, Triceps
Why It's Great for Beginners: The overhead
press is a fundamental shoulder exercise that helps build strength and size in your shoulders and triceps.
How to Do It:
- Stand with your feet shoulder-width apart.
- Hold a barbell or dumbbells at shoulder height with your palms facing forward.
- Press the weight overhead until your arms are fully extended.
- Lower the weight back to shoulder height with control.
6. Lunges
Target Muscles: Quadriceps, Glutes, Hamstrings
Why It's Great for Beginners:
Lunges are a great way to build lower body strength, improve balance, and increase flexibility. How to Do
It:
- Stand upright with your feet together.
- Take a step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.
- Push through your front heel to return to the starting position.
- Repeat on the other side.
7. Lat Pulldowns
Target Muscles: Back, Biceps
Why It's Great for Beginners: Lat pulldowns are a
great exercise for developing the latissimus dorsi muscles, which are crucial for a well-rounded back. How
to Do It:
- Sit at a lat pulldown machine with your feet flat on the ground.
- Grip the bar slightly wider than shoulder-width.
- Pull the bar down towards your chest, keeping your back straight and elbows pointed down.
- Slowly release the bar back to the starting position.
8. Planks
Target Muscles: Core
Why It's Great for Beginners: Planks are a simple yet
effective exercise to strengthen your core, which is essential for overall stability and strength in bodybuilding.
How to Do It:
- Start in a push-up position with your forearms on the ground.
- Keep your body in a straight line from head to heels.
- Hold the position, engaging your core and avoiding any sagging in the hips.
9. Barbell Curls
Target Muscles: Biceps
Why It's Great for Beginners: Barbell curls are one of
the best exercises for building bicep strength and size. They're simple to perform and highly effective. How
to Do It:
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
- Keep your elbows close to your torso as you curl the barbell up towards your chest.
- Slowly lower the barbell back to the starting position.
Consider using some Weightlifting Gloves while you are exercising.
10. Tricep Dips
Target Muscles: Triceps
Why It's Great for Beginners: Tricep dips are an
excellent bodyweight exercise to build strength and muscle in your triceps. How to Do It:
- Position yourself on a dip bar or the edge of a bench with your hands shoulder-width apart.
- Lower your body by bending your elbows until your arms form a 90-degree angle.
- Push yourself back up to the starting position.
Conclusion
Starting your bodybuilding journey doesn't have to be complicated. By incorporating these 10 exercises into your routine, you'll be well on your way to building muscle, gaining strength, and achieving your fitness goals. Remember to focus on form, start with manageable weights, and progressively increase the intensity as you get stronger. Consistency is key, so stick with it, and you'll see results!