Bad chest genetics are a measure lifters use to set limits on themselves. The term refers to the idea that someone has limitations that keep them from building a big and strong chest. Most people assume they have lousy chest genetics due to a lack of progress, where, in reality, they haven’t put in the years of hard work and consistency needed.

What Factors Determine Your Chest Genetics?

1. Muscle Attachment Points

Skeletal muscle has a (1):

• Origin – the point where the muscle attaches to bone and no movement occurs during contraction, typically closer to the torso
  
• Insertion – the point where the muscle attaches to a bone and creates a movement when it shortens (contracts)

The sternum is one origin point of the pectoralis major (chest) (2). If someone has longer tendons (strong tissue that connects bone to muscle) where the chest attaches to the sternum, it could create a wider gap between the two pec muscles, making it more difficult to achieve a full inner chest.

2. Muscle Fiber Composition

Muscles consist of slow-twitch (type 1) and fast-twitch (type 2a and 2b) muscle fibers. You can read more about muscle fiber types here. Genetics determine the ratio of slow and fast twitch muscle fibers, with some research suggesting that training may also have an impact (3): 

“Current evidence using the most appropriate techniques suggests a clear ability of fibers to shift between hybrid and pure fibers as well as between slow and fast fiber types.”

In other words, doing more explosive training may result in converting slow to fast-twitch fibers, and endurance exercise may have the opposite effect.

The overall ‘makeup’ of your muscles determines:

• Their strengths – for example, a muscle primarily consisting of fast-twitch fibers would have a more significant explosive strength potential
  
• How they adapt to training – for instance, a muscle consisting of more slow-twitch muscle fibers may adapt positively and grow in response to lower-intensity, higher-rep activities (4)

3. Bone Structure

Your bone structure is the third genetic factor affecting your chest’s appearance. For instance, a wider ribcage provides a greater surface area for the pectoralis major, potentially allowing the muscle group to look more impressive.

In contrast, narrower shoulders and a smaller ribcage with a smaller surface area cannot support as much muscle mass.

Do You Really Have Bad Chest Genetics?

Lifters often cast a critical eye on themselves and rush to conclusions. So, let’s answer some questions to help you determine whether you have bad chest muscle genetics.

1. Do You Train Correctly?

When faced with a lagging muscle group, the most crucial question is, “Am I training that muscle well enough?” 

In other words, are you doing enough sets, split between two to four exercises that target the chest from different angles and in different rep ranges? Do you train at a high enough RPE (close to failure), and does the chest feel tired by the end of each set? 

Have you seen improvements in your performance in recent months: doing more reps, lifting more weight, or lifting the same amount but with more control and a smoother form?

We highly recommend using the Hevy app to log your workouts and easily see if you’re making progress over time.

2. Are Other Muscles Growing?

Another question is, “Are other muscles getting noticeably bigger and stronger while my chest stagnates?” 

This is important to know because you may assume you have bad chest genetics because this is likely the first muscle group you notice when you look in the mirror. “My chest hasn’t grown one bit––it must mean I have bad chest genetics.”

Other muscles, especially those in the back (lats, rhomboids, traps, lower back, glutes, hamstrings, and calves), may also not grow, but you’re less likely to notice.

So, before concluding, take your time to measure whole-body growth through progress photos, circumference measures, and gym performance. That way, you can more confidently tell whether it’s just your chest that’s lagging.

3. Do You Train with Proper Form?

Activating the chest and making it do most of the work can be challenging, especially for less experienced lifters. 

Rather than training your chest during the bench press, dip, push-up, fly, and other movements, you may emphasize the shoulders, triceps, and even the serratus anterior.

As a result, your chest may not grow at the desirable rate (or at all), and you may think it’s because of bad genetics. Improving your technique could lead to better chest muscle activation and growth.

Before We Move Forward

The truth is that it’s nearly impossible to tell if you have good or bad chest genetics without spending years of your life training hard and eating for muscle growth. Most people don’t put nearly as much effort as they should before jumping to conclusions. 

This way of thinking leads to limiting beliefs like, “Why bother? I have bad chest genetics, and that muscle will never grow.” This mindset leads to less effort and inconsistent training, essentially becoming a self-fulfilling prophecy: you get bad results because you expect to.

How to Get The Most Out of Your Chest Genetics

While it’s impossible to fix bad chest genetics, it’s also counterproductive to conclude you’re not meant to have a barrel chest. So, let’s look at the nine things you can do to improve your odds:

1. Do Enough Sets

There is a tight correlation between the number of sets we do and the growth we can expect. It’s common knowledge that doing more work leads to better results, so long as you can recover well between workouts. 

Research also supports the idea, with a recent systematic review that examined six studies concluding (5): 

“According to the results of this review, a range of 12-20 weekly sets per muscle group may be an optimum standard recommendation for increasing muscle hypertrophy in young, trained men.”

It’s best to start with fewer sets (around 10-12) per week to see if that’s enough to see growth, especially at the start of a new training program. Why? Two reasons:

First, you may be able to grow well by doing less work so long as other variables (such as effort, progression, and technique––more on those in a moment) are in check. Second, starting with less volume would allow you to increase the number of sets you do should you stop growing later.

For example, if you stop seeing results from 10 weekly sets, you can increase to 12 for a few weeks and see if that’s enough.

2. Do at Least Three Exercises

A minimalistic training approach where you do just a handful of exercises for your entire body can work. But would that be ideal? In most cases, no. There are several reasons why:

First, doing just a handful of exercises for the whole body gets boring after a while. That could affect your motivation, consistency, and the effort you put into workouts.

Second, a single exercise is typically insufficient to effectively target one muscle and cause balanced growth. Even small and seemingly simple muscles like the biceps and calves benefit from exercise variation. 

For example, the calves may grow better when you do a seated and a standing calf raise. 

The same goes for the chest. You should do a flat bench press to target the lower and middle portions and an incline press or fly to develop your upper chest (6). 

Third, doing countless sets of the same exercise (especially a tough one like the bench press) can lead to aches and overuse injuries because you’re placing high amounts of very specific stress on your joints, bones, and connective tissues.

In contrast, by varying the training stress, your joints and connective tissues are loaded in different ways, and the risk of nagging aches decreases.

To grow your chest muscles optimally, I recommend the following as a good starting point:

• A flat bench press (you can supplement it with a push-up variation)
• An incline press with dumbbells or a barbell––whichever feels better
• A fly movement to isolate the pectoral muscles near the end of a chest workout

Related: Killer Chest and Tricep Workout to Obtain Large Sculpted Muscles

3. Train Your Chest Twice Weekly

Training frequency is somewhat controversial, with some people recommending training each muscle group once per week and others, like Dr. Mike Israetel, claiming that two to three sessions per muscle each week are better.

We could argue in favor of both approaches as each has its benefits. For example, some people enjoy the bro split because it allows them to train each muscle group to exhaustion, doing up to 20+ working sets.

That would ensure an adequate stimulus and make trainees feel they’ve done enough productive training to grow.

However, a higher frequency, like the one Dr. Mike recommends, is generally better for a couple of reasons:

First, it allows you to spread out your training volume more evenly. Rather than doing all your weekly sets for a given muscle in one workout, you can split that into two or three smaller, more manageable doses.

That way, you can do all of your training sets for the chest in a more recovered state and lift more weight for more reps.

Second, we know that protein synthesis rates spike within 24 hours of training and mostly return to baseline within 36 hours (7). 

In other words, you may do a few chest exercises on Monday and recover fully by Wednesday or Thursday at the latest. However, rather than training the chest again, you wait a few extra days, essentially losing time your muscles could use to grow.

4. Work Hard

There is no way around it:

Building muscle mass results from a large enough training stimulus, which heavily relies on effort. Without effort, all other training variables would matter to a lesser degree.

Training hard enough forces your muscles to adapt by growing and getting stronger so they can handle the same training stress better in the future. 

However, to keep forcing your muscles to grow and get stronger, you must continue putting in effort and creating the necessary overload (more on that below). 

One way to track effort is to record your rate of perceived exertion (RPE). You can do so for every set through the Hevy app. RPE is a scale that goes from 1 to 10 and allows you to record the difficulty of each set.

Here’s a quick rundown:

• RPE 10 – you couldn’t do more reps
• RPE 9 – you could do one more rep
• RPE 8 – you could do two more reps
• RPE 7 – you could do three more reps

And so on. It’s worth noting that the lower the RPE, the less likely you are to gauge it accurately. In contrast, going for RPE 7-8+ allows for more accurate recordings.

By tracking RPE, you can more accurately gauge the overall difficulty of your training and determine if you have to make changes because you’re not progressing at the desirable rate.

The problem with RPE and effort is that it’s subjective, which means various factors can influence how you feel at a specific moment and how hard you think you’re training. 

Unfortunately, there isn’t that much you can do right away to improve your RPE estimates. You need to gain experience, which comes from recording your RPE values often (especially on compound exercises) and being mindful of how you feel at the end of a set.

For example, as you’re about to finish a set you consider an RPE 8, ask yourself, “Did I genuinely push myself close to my limits, and could I only do two more reps before hitting failure?” 

One way to make RPE readings more accurate is to use the occasional AMRAP (as many reps as possible) set. With these, the goal is to push yourself to failure (or very close), which helps you better understand what actual failure feels like.

Additionally, RPE provides a value to work with. For example, if you do an AMRAP set of machine chest presses with 225 lbs and get 16 reps, you’d immediately know what an RPE 8 is: 14 reps.

5. Train With Good Form

Chest growth (or the development of any muscle, for that matter) comes from an adequate stimulus that targets and fatigues enough muscle fibers and generates metabolic stress (8). You may do a chest exercise, but that doesn’t necessarily ensure you’ll adequately train the pectoralis major.

For instance, if you’re doing a flat barbell bench press to develop your chest but mostly feel tension in your shoulders and triceps, you’re unlikely to see the growth you expect. 

Your chest needs to feel tired and burning up at the end of a set, and this should be the limiting factor causing you to stop a set when you reach a high enough RPE. 

If other muscles fatigue first or you run out of breath, you may not get your chest tired enough to spark growth and strength gain.

The solution here is simple but certainly not easy, as it requires a lot of discipline and mindfulness: you must train with proper form, doing your best to train the chest and feel that muscle group work. 

You can also slow your tempo, especially on the bench press, and include a slight pause at the bottom. That way, rather than bouncing the barbell off your chest and making it easier, you force the pectoralis major to do more work to complete each rep.

How Pre-Exhaustion May Help

Another way to fatigue your chest, make it the limiting factor and understand what that feels like (especially if other muscles take over during chest exercises) is to try pre-exhaustion. 

For example, you can do a set of chest flyes at a high enough RPE to get your pecs somewhat tired and immediately jump into a set of bench presses. That way, your chest will be more tired than your triceps and shoulders, allowing you to train it more effectively.

I recommend this tactic to test things out and see what you should aim for in terms of chest fatigue. Research doesn’t support pre-exhaustion as a viable tactic to support growth, and it can limit the number of reps you do, reducing your overall training volume (9).

Plus, pre-exhaustion is a more advanced tactic, and I recommend having a spotter in case you get too tired and struggle to complete your final rep.

6. Create an Overload

Good chest genetics are a blessing, but they can only get you so far if your training doesn’t increase in difficulty. This relates to the principle of overload, which states that we must do more work over time (extra weight, more reps, or greater time under tension) to keep growing and getting stronger (10).

Simply put, a given chest routine might lead to muscle gain when you first start. However, as you expose your body to that stress level, it adapts. 

Given enough time (it’s difficult to say precisely how much), your body adapts fully and no longer has a reason to continue growing and getting stronger. 

You want to avoid this because it gets you to a place where you train somewhat hard and are consistent but fail to see improvements. As a result, you stay the same from month to month (or, in some cases, year to year) and exercise for the health benefits, not to build new muscle.

What does that mean in a practical sense? If you’re currently bench pressing 135 lbs for 5 sets of 5 reps, those numbers should ideally increase over time.

Next month, it might be 145 lbs for 5 sets of 5 reps. Then, it could be 145 lbs for 5 sets of 8 reps. Other ways to progress include:

• Doing the same amount of work but in less time
• Training through a longer range of motion
• Lifting the weight with a slower tempo and more control
• Doing the same training while losing body fat
• Lifting the weight more explosively
• Doing more total sets
• Training your chest more often

In other words, you must do more work over time. One good way to ensure that happens is to log your workouts through the Hevy app. That way, you see how much weight you lift and how many reps you do. 

A few simple clicks display a graph of your performance over time, allowing you to see if you’re creating an overload to grow. 

Plus, if you record your RPE, you can also track how these things evolve in relation to the amount of effort you put into your training. 

For instance, if you previously did 135 lbs for 5 sets of 5 reps at an RPE 8 and can now do 145 lbs for the same reps and sets at an RPE 8, you’ve made progress, and your chest has likely grown.

7. Eat Enough

Muscle growth occurs best when you’re in a calorie surplus (eating more calories than you burn) and slowly gaining weight (11). 

For instance, if your total daily energy expenditure (TDEE) is 3,000 calories, you should eat up to 3,200-3,250 to fuel your body and see a steady increase in body weight.

Unlike fat loss (which many trainees value more despite being easier to achieve), muscle growth occurs incredibly slowly, and it should be your primary focus if your goal is to build an impressive chest in the long run. 

A good recommendation is to allow yourself a week of cutting for every four weeks of productive gaining. So, if you spend 16 weeks in a calorie surplus to build muscle, you can enjoy four weeks of dieting to shed excess fat. 

As natural pro bodybuilder Alberto Núñez notes:

“For most people, the body fat percentage where they make the most progress in the most predictable way is not necessarily where they want to be. It’s not their favorite look, and most barely get to that productive ‘zone’ and turn back by doing a mini cut.”

Keep the surplus moderate (no more than 250 calories daily) to maintain a healthy body fat percentage. Overshooting your calorie target too much can cause you to gain too much body fat quickly, forcing you to do a fat loss phase (cut) before you can resume gaining (bulking).

Also, aim for at least 0.7-0.8 grams of protein per pound of body weight (approximately 1.6 grams per kilogram) (12).

8. Recover Well Between Workouts

As mentioned above, doing more work is generally better for growth. For instance, if your diet is in order and you feel recovered but your chest doesn’t grow, the simplest thing you can do is increase the number of weekly sets you do. 

However, some trainees take things to the extreme, do too much, and struggle to recover from workout to workout.

Chronic under-recovery limits the muscle’s ability to grow and impairs your performance, making it impossible to create the necessary overload. 

In addition to limiting your chest training to twice weekly (as suggested earlier), we recommend doing your sessions at least 48 hours apart. For example, if your first chest workout is on Monday, do the second on Wednesday or Thursday. 

That way, your chest has enough time to recover, and you can train harder and create an overload.

9. Give it a Few Years

Our final tip for making the most of your genetics and getting the best possible results is to be patient. As cliche as it may sound, Rome wasn’t built in a day, and neither is any physique worth admiring. 

Even with good genetics, consistency, effort in training, and dedication to the whole process, it takes years to build a physique you can be proud of. 

Too many people jump to the conclusion that they have bad chest genetics after just a few weeks or months of training. This isn’t enough time to accurately tell whether you have good, bad, or average chest genetics.

Focus on the journey and don’t obsess over the outcome as much––you will be far happier and less likely to overthink.

Conclusion

Good genetics are a blessing, but far too many people obsess over their theoretical potential instead of putting in the work. 

As a lifter or aspiring bodybuilder, your job is to maximize your training and provide the overload your muscles need to grow. Give yourself a few years of solid effort before concluding you have inferior genetics. 

Before you go, check out Hevy––a simple app that allows you to log your workouts in detail, track your progress, and see if you’re on the right track.

The post Bad Chest Genetics? 9 Ways to Fix Them appeared first on Hevy - #1 Workout Tracker & Planner Gym Log App.

If that’s the case, we’ve got you covered with seven simple and effective workouts you can do at home.

Even better? Most of these don’t require any equipment, only some free space. 

1. Legs and Glutes Combo

We have the classic legs and glutes combo to start the list. The goal is to train and develop the glutes, quadriceps, hamstrings, adductors, and calves. 

However, instead of working the glutes and legs in the same workout, we have two distinct training sessions: one primarily working the quads and hamstrings and one for the glutes. 

Let’s see:

Notes: 

1. Lean forward as much as possible on Romanian deadlifts to stretch the hamstrings. However, be careful not to round your lower back.
   
2. If regular glute bridges feel too easy, hold a weight over your hips for additional resistance or perform the single-leg variation.
   
3. You can make glute kickbacks more challenging by using ankle weights.
   
4. Place a weight on your top knee to make the clamshell more challenging.

Note: 

Use an ankle weight to make standing leg curls more challenging if you can easily do 25-30 reps. Alternatively, wrap a band over your ankle and attach it to a door via an anchor (these come with most resistance band sets).

What equipment you will need: an exercise mat and a pair of dumbbells; resistance bands are optional

Workout duration: 25-30 minutes, not including a warm-up

Hevy – Workout Tracker

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Hevy – Workout Tracker

Create and log your pr workout with Hevy and track your progress

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2. Full-Body Cardio Blaster

Cardiovascular exercise is highly beneficial, with research suggesting it promotes weight loss, improves triglyceride levels, helps control blood sugar, and boosts overall cardiovascular health (1, 2, 3, 4). 

That said, going for a run isn’t always possible, and you might not be the biggest fan of long sessions on the treadmill.

Fortunately, there are alternative and far more engaging ways to get your cardio in and train more muscle groups than you would by incline walking or jogging. Let’s check out this full-body high-intensity interval training workout:

The goal is to perform these activities one after the other with little to no rest in between. For instance, you would start with jumping jacks for a minute, immediately jump to high knees, then do mountain climbers.

A bit of rest between the movements is okay, especially if you feel winded and unable to continue. However, do your best to limit the pauses and only take a break once you do all six exercises for a minute.

Take up to three minutes to recover once you complete one round and do another two to three rounds, depending on how you feel and what you can handle.

On the topic of tempo, don’t rush through the activities, especially at first. You’ll be rested at first, so it might make sense to push yourself hard. However, fatigue has a way of building up, and you might feel exhausted by the end of the first exercise.

Compare the workout to a run in the park. Just as you wouldn’t start your run with a sprint, you shouldn’t train at too high an intensity when you start the circuit. 

Maintaining a consistent tempo is also vital for proper form. The quicker you do the exercises, the more likely you are to experience a breakdown in your form. 

In contrast, by doing reps more slowly, you can focus on the range of motion, your body’s position, and activating the correct muscles.

What equipment you will need: an exercise mat

Workout duration: 8 to 30+ minutes, depending on how many rounds you do

3. Arms and Abs

Arms and abs might sound like something straight out of a Men’s Fitness magazine, but this training approach is also highly valuable for the ladies. 

When done right, resistance training offers numerous benefits, including:

• Building muscle and creating a ‘toned’ body
• Gaining strength to tackle everyday activities with ease (5)
• Improving core strength and stability
• Maintaining better posture, even with a desk job (6)
• Alleviating stress and boosting mental health (7)
• Improving insulin sensitivity and controlling blood sugar levels (8)

That said, the following is not that different from a workout a coach might prescribe to a male client. The primary difference is that the weights will be slightly lighter, with a greater emphasis on high-rep training. Let’s take a look.

You can do this workout once or twice per week to strengthen your biceps, triceps, shoulders, abs, and obliques.

What equipment you will need: a pair of dumbbells (preferably adjustable), a sturdy chair for dips, resistance bands (preferably a set), and an exercise mat

Workout duration: 35-40 minutes, not including a warm-up

4. Full Body Dumbbell Workout

Dumbbells are one of the best training tools for home workouts. They are incredibly versatile and force both sides of your body to work independently, reducing the risk of muscle or strength imbalances.

Plus, as you’ll see in a moment, you can do numerous effective exercises to target all the major muscle groups. 

The following workout is similar to something you would do at the gym, but if you only had access to some dumbbells and an exercise mat. It’s easily the best full-body workout you could do at home with just a pair of dumbbells.

Feel free to log it with the Hevy app and track your progress from session to session.

The best part? You can do this exact workout two to three days per week to get stronger and build muscle. However, if that feels a bit dull, here is a similar full-body workout but with some exercise modifications to keep things interesting:

What equipment you will need: a pair of adjustable dumbbells and an exercise mat

Workout duration: 40-50 minutes, not including a warm-up

Related article: 6 Full Body Workouts for Strength and Muscle Mass

5. 25-Minute Equipment-Free Cardio Program

If resistance training is not your thing or you’re looking to supplement your weight training routine, the following cardio program is a fantastic option.

It consists of three distinct cardio workouts, each lasting approximately 25 minutes. Like the full-body cardio blaster discussed above, the following workouts include equipment-free exercises, which means you can do them at home or outdoors.

Plus, the goal is to raise your heart rate and keep it elevated for an extended period, which means you must maintain a consistent tempo and not push the intensity too high. 

With that in mind, let’s review the three workouts:

Workout 1 (e.g., Monday)

Warm-up (5 minutes)

• Dynamic stretching for the whole body
• Effective activities include leg swings, arm swings, elbow rotations, wrist twists, etc.
• Some light cardio activities for up to 30 seconds at a time (jumping jacks, high knees, etc.)

Workout (20 minutes)

• Mountain Climbers (60 seconds)
• Jumping Jacks (60 seconds)
• Squat (Bodyweight) (60 seconds)
• Flutter Kicks (60  seconds)
• Recovery (60 seconds)

Repeat this circuit three more times.

Workout 2 (e.g., Wednesday)

Warm-up (5 minutes)

• Same as for the previous workout

Workout (20 minutes)

• Burpees (60 seconds)
• Butt Kicks (60 seconds)
• High Knees (60 seconds)
• Running in Place (60 seconds)
• Recovery (60 seconds)

Repeat this circuit three more times.

Workout 3 (e.g., Friday)

Warm-up (5 minutes)

• Same as for the previous workouts

Workout (20 minutes)

• Skaters (60 seconds)
• Plank Jacks (60 seconds)
• Frog Jumps (60 seconds)
• High Knee Skips (60 seconds)
• Recovery (60 seconds)

Repeat this circuit three more times.

What equipment you will need: an exercise mat

Workout duration: 25 minutes per workout (including the warm-up)

6. Best Booty Workout at Home

The following is an effective lower body workout that primarily targets and develops the glutes for a head-turning behind. As you’ll see in a moment, it doesn’t have many exercises, but each one is included for a reason.

It’s not just about training the gluteus maximus (the largest of the gluteal muscles); the movements also work the gluteus minimus and medius, which is vital for balanced growth and strong hips. 

For instance, the gluteus medius primarily adds mass to the upper buttocks and supports hip abduction (moving the leg away from your body’s midline) (9). Similarly, the glute minimus plays an essential role in hip function, overall athleticism, and how the glutes look (10). 

To make the most of this and other living room workouts, it’s crucial that you:

• Use the appropriate load
• Do each rep through a full range of motion
• Maintain a consistent tempo
• Actively engage your glute muscles and feel them work

Doing reps slowly and being mindful of gluteal activation, especially on exercises that primarily work the minimus and medius, is crucial for good results.

With that in mind, let’s look at the workout:

*For lateral band walks, the goal is to activate the glutes, so no need to train close to failure. Do enough steps in both directions to feel the muscles engage and get a light ‘burning’ sensation.

If you struggle with balance during single-leg hip thrusts, perform the movement with both feet on the floor, but use a heavier dumbbell. 

You can fold the exercise mat and place it on your hips as a cushion so the weight doesn’t cause too much discomfort. The goal is to do 10 to 12 slow and controlled reps.

Reverse lunges will train your quadriceps alongside the glutes. If you feel too much tension in the quads and not enough in the glutes, do the movement without weights for a while and descend slowly.

Alternatively, swap the reverse lunge for Bulgarian split squats. A longer stance where you lean forward to a greater degree helps you engage the glutes more.

Finally, when doing the glute kickback and clamshell movements, continue doing slow and controlled reps. Technique breakdown is relatively common and can affect glute activation. 

Use a mini (booty) resistance band for additional tension during clamshells and attach ankle weights for glute kickbacks.

What equipment you will need: a pair of adjustable dumbbells, a mini resistance (booty) band, and an exercise mat; ankle weights are optional

Workout duration: approximately 35 minutes, excluding a warm-up

Related article: Top 15 Gluteus Minimus Activation Exercises

7. Resistance Band Program For Strength and Definition

To finish the list, we have an at-home program that blends resistance band and bodyweight exercises to train the whole body. There are three weekly workouts, each targeting a specific region of the body:

• Push – focusing on the chest, shoulders, and triceps
• Pull – working the back musculature and biceps
• Legs – training the muscles in the lower body

This is also known as a push/pull/legs split. Let’s look at the three strength training workouts:

*You can also do push-ups if the floor press doesn’t engage your chest muscles adequately.

**Perform these while lying on the floor. The dumbbells should travel to the sides of your head at the bottom position.

*You will need a resistance band door anchor to set up for banded pulldowns. These typically come with band sets but are also sold separately. 

The beauty of this split is that you don’t need a gym. Each at-home workout is designed for you to do with minimal equipment. 

We recommend getting a pair of adjustable dumbbells (nothing too heavy – up to 50 lbs are enough as a start) and a resistance band set (with a door anchor) to increase your exercise options. 

An alternative for dumbbells could be bottles filled with water or milk jugs. You can use these as weights for various exercises. Another option is to fill a backpack with books or canned goods for extra resistance on squats, lunges, push-ups, and other bodyweight movements.

You can also include some cardio exercises to finish off each workout if you’d like. Good options include:

• Jumping Jacks
• High Knees
• Mountain Climbers
• Flutter Kicks

For instance, perform a movement for 60 seconds as quickly as you can while maintaining proper form. Once done, take a minute to recover and repeat two to three more times. 

What equipment you will need: a pair of adjustable dumbbells, a resistance band set with a door anchor, an exercise mat, and a mini (booty) band

Workout duration: 30-35 minutes per session (average), not including a warm-up

Hevy – Workout Tracker

Create and log your pr workout with Hevy and track your progress

Create my workout

Hevy – Workout Tracker

Create and log your pr workout with Hevy and track your progress

Create my workout

Conclusion

Home workout programs are often seen as less effective and only suitable for beginners who can see positive results from virtually any type of exercise. Fortunately, that isn’t true.

You can train effectively and provide the necessary stimulus to build muscle, get stronger, and improve your cardio at home with little to no equipment. 

What matters more is staying consistent, pushing yourself hard, and focusing on proper technique.

To that end, it’s also essential to track your performance to see if you’re making progress. One excellent option is Hevy––a simple and effective workout tracker. With it, you can create your workouts in minutes, log each activity quickly, and share your results with friends.

FAQs

1. Are at-home workouts good for weight loss?

Home workouts can promote weight loss. However, it’s also crucial to maintain a calorie deficit by tracking your nutrition and limiting portion sizes (11).

2. Are 30-minute workouts enough?

Training for half an hour can work, so long as you push the intensity. As you saw above, there are plenty of workouts you can do in just about 30 minutes.

3. How often to work out?

There isn’t a perfect frequency. You should dedicate yourself to what feels sustainable. For most people, three to four weekly workouts are the sweet spot.

The post Best Home Workout for Women: 7 Fantastic Options appeared first on Hevy - #1 Workout Tracker & Planner Gym Log App.

If so, read on because we are diving into eight fantastic home workouts for all levels and some tips to make your training more effective.

1. Dumbbell Push/Pull/Legs Split

The push/pull/legs split is popular because it’s effective, flexible, and easy to understand. It organizes your training into three types of workouts:

• Push, where you train the chest, shoulders, and triceps
• Pull, where you train the back and biceps
• Legs, where you train the muscles of the lower body

The following is a 3-day version, where trainees typically take a day to recover between workouts. Here is how it might look with only dumbbell exercises:

Equipment needed: a pair of adjustable dumbbells

Duration: roughly 45 minutes per session, not including the warm-up and cooldown

Level: beginner, early intermediate

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2. Resistance Bands + Dumbbells Upper/Lower Split

The upper/lower split is another popular way to organize your weekly training. Here, the ideal frequency is four weekly workouts: two for the upper body and two for the legs.

Upper-body workouts tend to be longer because there are more muscle groups to train. In contrast, leg sessions are quicker.

The following is a 4-day version of the upper/lower split where we use resistance band and dumbbell exercises.

Equipment needed: pair of adjustable dumbbells, resistance band set, a door anchor (for the bands; typically comes with band sets), and a sturdy chair

Duration: 60-70 minutes for upper body sessions, 45-55 minutes for lower body workouts

Level: intermediate

3. Full-Body 3-Day Split

Full-body training has been around for a long time and is still popular today. The approach works particularly well for beginners because they can accumulate enough volume to grow. 

Also, trainees get to perform the core compound lifts more frequently to build the necessary skills and get stronger more quickly.

As the name suggests, the goal of full-body training is to directly train the majority of large muscle groups during each session.

Equipment needed: two adjustable dumbbells, a set of resistance bands, a door anchor (for the bands; typically comes with band sets), and a sturdy chair

Duration: 60-75 minutes per workout

Level: early to mid intermediate

4. Beginner Bodyweight Muscle-Builder (Full Body)

Bodyweight squats and similar exercises might often seem ineffective. After all, how can your body weight provide the same resistance and, by extension, tension for your muscles as a barbell loaded with 200, 300, or even 400+ lbs?

The truth is that bodyweight workouts can be effective, especially for beginners, so long as trainees:

• Focus on progressive overload (gradually doing more demanding workouts)
• Train with proper form
• Feel the correct muscles activating on each rep

With that in mind, let’s review a home bodyweight workout for beginners to build muscle.

A simple way to progress is to gradually increase the number of reps and the duration of the negatives during pull-ups. 

Let’s take the negative pull-up as an example. The following progression scheme assumes you perform the above workout twice per week. So:

As you can see, there is nothing fancy about it. The goal is to increase the amount of work you do from workout to workout (or week to week, in some cases). That way, when you look 6, 12, or 18+ weeks back, you can see significant improvements in your performance.

Week 2 looks identical to week 1, but week 8? There is an apparent increase in the training volume. 

Do the same for all the exercises, and you will see impressive results in strength and muscle growth.

Equipment needed: pull-up bar and an exercise mat

Duration: 30-35 minutes per workout

Level: beginner

5. Advanced Bodyweight Home Workout Routine for Growth

Putting together a bodyweight routine for growth for advanced trainees is more difficult but not impossible. Here are a few things it needs to cover:

• Training volume generally needs to be higher
• The movements need to be more challenging to create the same stimulus with fewer reps
• Trainees must get closer to failure more frequently

Even then, results tend to come more slowly and unpredictably.

As far as at-home workout routines go, this is a bit more challenging because it requires some basic equipment. 

However, if you’re a fan of bodyweight training and enjoy home workouts, the setup won’t cost that much. You could get a pull-up bar for a door frame or a wall-mounted one. Dip stands also don’t cost much and don’t take up a lot of space.

You can even get a wall-mounted pull-up bar with dip handles, a 2-in-1 combo.

Nordic hamstring curls are also a bit challenging to do at home but well worth the try. One option is for someone to hold your ankles down while you do the exercise. Alternatively, position your feet underneath a piece of heavy furniture that can support your body weight.

You can also check out this simple setup with an old sheet.

For pike push-ups, start with your feet on the floor, aiming for 20 smooth and controlled reps. Once you can do that, elevate your feet on a stool or a chair for additional resistance.

Finally, a suspension kit (such as TRX) is another fine addition to your training tools because it doesn’t take up much space but opens the door for many exercises. If you can’t get one now, use an old sheet secured against a closed door.

Equipment needed: pull-up bar, dip stands, suspension kit (or an old sheet), and an exercise mat

Duration: 70 to 90 minutes, including a 5-minute warm-up before you start

Level: Advanced

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6. Leg Workouts for Growth and Strength (All Levels)

We’ve covered some lower-body workouts above. This one is slightly different because we’ve shared three versions: for beginners, intermediates, and advanced trainees. 

Beginner Version

Intermediate Version

Advanced Version

As you can see, having some basic gym equipment is of enormous help. Even a pair of dumbbells would allow you to add many exercises to your arsenal, change things up when your training gets stale, and provide a new stimulus for your muscles.

Equipment needed (beginner): a pair of adjustable dumbbells and an exercise mat

Equipment needed (intermediate): a pair of adjustable dumbbells, a pair of workout sliders, an exercise mat, and a small, flat, and sturdy surface for calf raises

Equipment needed (advanced): a pair of adjustable dumbbells, an exercise mat, and a small step for calf raises

Duration: 25 min (beginner); 45 min (intermediate); 60-75 min (advanced)

Level: beginner, intermediate, and advanced

7. 20-Minute HIIT Routine

HIIT, also known as high-intensity interval training, is not necessarily superior to long, less intense cardio sessions, such as jogging or hiking. However, it offers some unique benefits and could be an effective way for people on a tight schedule to get a productive workout in.

So, let’s review a simple and effective 20-minute HIIT workout you can do at home with some basic equipment:

The Warm Up

The Workout

• Work your way down the list of exercises, taking the recommended 30 seconds of rest in between.
  
• Do each movement as quickly as possible while maintaining proper form. For instance, when doing high knees, lift each knee high enough. There is no point in shortening the range of motion to do more reps.
  
• Once you do all movements, recover for up to two minutes and perform two more rounds, totaling about 20 minutes.

Equipment needed: exercise mat

Duration: 25-30 minutes (including the warm-up)

Level: intermediate

8. The 7-Minute Routine

The 7-minute routine is a popular full-body workout designed to train all major muscle groups in as little time as possible.

What makes this routine great is that the exercises are sequenced in a way where they don’t over-fatigue a specific muscle group and hinder your performance. Instead, each activity targets a specific area of the body.

Plus, you don’t need any special equipment to do it.

The 7-Minute Routine in Action

• Go down the list of exercises.
  
• Perform reps steadily to maintain proper form, but don’t forget about speed. You should be able to do at least 15 solid repetitions on movements like crunches, bench dips, and lunges.
  
• Rest for as little as possible between movements, and don’t forget to breathe.
  
• Once you complete the whole round, take some time to recover and do one or two more rounds if you’re up for it and have the time.

The goal of the 7-minute routine is to give people at home an opportunity to squeeze in an effective workout. Its unique blend of strength training and cardio burns calories, making it useful for weight loss and muscle growth.

Equipment needed: a sturdy chair and an exercise mat; push-up handles can be helpful if you experience wrist pain

Duration: around eight minutes per round, not including a warm-up

Level: beginner to early intermediate

4 Tips to Make the Most of Your Home Training

1. Prioritize Proper Form

Home training often means doing bodyweight exercises, where proper form might not seem as crucial as during heavy barbell training. However, training with good technique is essential for:

• Reducing the injury risk
• Training the correct muscles
• Establishing proper motor patterns

For example, if 10 reps are all you can do with proper form, stick with that. A huge mistake trainees make is pushing beyond their capacity to do more reps, only for their technique to break down.

2. Rest Long Enough Between Sets

Research links longer rest periods with superior growth and strength gains (1, 2). One simple explanation is that by resting longer, you do each set in a more recovered state, do more reps with better form, and cause a larger disruption.

So, regardless of where you work out, take long enough breaks––typically at least 1.5 to 2 minutes, but sometimes longer.

An exception here would be circuit-style training and HIIT workouts, where the goal is to train at a quicker pace and do more volume in less time.

3. Don’t Overtrain

Most people underestimate the impact of home training and often ramp up the training volume to make up for the seemingly less effective workouts. But here’s the thing:

Home training can be just as demanding as gym workouts when done right. Muscle damage, metabolic stress, and the psychological demands of training are still present.

If the workouts are too long, too demanding, or too frequent, overtraining is possible, and you must be mindful of that fact.

4. Progress Steadily

Any type of training, be it outside, at the gym, or at home, needs one crucial ingredient to work in the long run: progressive overload.

The principle states that for positive adaptations (muscle growth, strength gains, improved endurance, etc.) to occur, we must subject ourselves to increasingly more training stress. In doing so, we force the body to adapt so it can better handle the same stress in the future.

All that means is you must increase the difficulty of your workouts over time. For instance:

• When doing bodyweight exercises, do more reps and sets, as well as more challenging movement variations
  
• When lifting external weights, lift more weight for more reps and sets
  
• When doing time-based activities, increase the duration

Related Article: Best Home Workout for Women: 7 Fantastic Options

Conclusion

Home training doesn’t get the love it deserves. Sure, it seems effective for people with a solid gym in their garage or basement, but everyone else? You’d better stick to the gym if you want true gains.

Fortunately, that isn’t the case for one simple reason:

Our muscles respond to stress and tension. So long as we can provide both and gradually increase the difficulty of our training, we can grow and get stronger. 

Does that mean it’s going to be easy? No, because home training often requires creativity to work. But as you saw from the above workouts, plenty of options exist.

Check out the Hevy app if you’re looking for a simple way to put together routines like the ones above, log workouts quickly, track your progress, and see how your friends are doing.

Hevy – Workout Tracker

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Hevy – Workout Tracker

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FAQs

1. Can you build muscle with at-home workouts?

Yes, home training can be quite effective for growth, though it can be more challenging to progress and overload your muscles with as much weight as you can in a gym setting.

2. How long do your workouts need to be?

Beginners can see results from as little as 30 minutes of training, whereas more advanced trainees might need 60+ minutes to accumulate enough volume. 

In any case, the pace and intensity of the workout will impact its duration.

3. Do you need equipment to work out at home?

You can do plenty of equipment-free exercises to grow and build strength. That said, having some basic equipment like adjustable dumbbells, resistance bands, a pull-up bar, and an exercise mat allows you to do more exercises.

The post Best Home Workout for Men: 8 Recommendations for All Levels appeared first on Hevy - #1 Workout Tracker & Planner Gym Log App.

Unfortunately, finding the time to maintain a workout program can be challenging, especially for people working full-time and raising kids. In such scenarios, time management becomes a crucial factor for success.

The question is, what is the optimal workout length? More importantly, what are some ways to determine how long your workout should be?

Also, perhaps something that’s on many people’s minds: 

Must your training sessions last for at least an hour to be effective?

Stick around to find out.

7 Factors to Consider

Like many fitness-related questions, determining training session variables will rely on context. In other words, the ideal workout duration will vary from person to person. 

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1. Fitness Level

Training experience is one factor to consider when determining exercise duration, as long workouts benefit more advanced athletes.

None of this means longer workouts are necessarily superior to shorter ones for everyone. It all boils down to the fact that doing longer sessions allows athletes to do more effective training to cause a stronger stimulus for progress (1).

For example, let’s take a gym-goer who has been strength training for five years. When they first started training, progress (muscle growth and strength gain) occurred linearly despite the relatively short sessions. 

However, as the trainee gained years of training experience and progressed, the workout routine had to evolve and become more challenging. In other words, the gym-goer had to do more exercises and more working sets to see new improvements.

Put simply, a more advanced trainee will have to put in more work (longer workouts, more sessions per week, etc.) to keep making progress than a beginner or intermediate-level lifter.

2. Training Goals

Your training objectives will influence your workout style, which will determine how long your sessions should be.

Let’s take a powerlifter as an example. Their primary objective is to lift as much weight as possible on three key exercises: the squat, bench press, and deadlift. To achieve the objective, the trainee would have to lift heavier loads, often 80+ percent of one-rep max (1RM), for 3 to 6 reps per set (2, 3).

Optimizing training performance and doing enough quality reps requires more extended rest periods––up to five minutes between sets (4). As you can imagine, doing as few as ten working sets per workout could mean having rest for up to 45 minutes.

In contrast, someone interested in muscle endurance would do more high-rep sets, use shorter rest periods, and possibly even include intensity techniques (e.g., drop sets, super sets, giant sets, etc.) in each workout (5, 6). 

Such a workout approach would allow the trainee to do more work in less time and progress toward their objective without spending as much time at the gym.

3. Schedule

Aside from looking at your training program, you must keep potential time constraints in mind. 

Doing so isn’t ideal because you make compromises when developing your training program, but you can still make it work.

Let’s say you have a busy schedule and can only train for 30 minutes during your lunch break. In such a case, your job is to figure out how to create the most effective workout within your current limitations.

In other words, the question goes from “How long should a workout be?” to “How can I make the best out of my current situation?”

4. Stress

Working out is inherently stressful and causes significant disruptions. For instance, weight training stresses your muscles, joints, connective tissues, and central nervous system. 

As a result, you become weaker and more likely to experience large-scale catabolism (tissue breakdown) after a demanding session (7). Through good recovery (time, proper nutrition, sleep, etc.), your body recovers from the training stress and adapts, causing you to see improvements.

Unfortunately, your body doesn’t have an infinite capacity to handle stress. The busier and more stressful your days are, the lighter and less challenging your training program needs to be.

Otherwise, you would be more likely to overtrain and experience symptoms like (8):

• Irritability and mood swings
• Suppressed testosterone production
• Poor appetite and digestive issues
• Inability to sleep well at night
• Declining gym performance

In other words, there is such a thing as too much exercise. You must determine workout intensity and duration based on your lifestyle to ensure the stimulus is large enough without driving you into the ground.

5. Nutrition

Your nutrition is another factor that influences your performance, recoverability, and training split.

Consuming more calories means your body has more energy to carry out its processes, move, and repair exercise-induced muscle damage. As a result, your work capacity is higher, allowing you to enjoy longer, more challenging, and more productive workouts that develop strength and muscle mass.

In contrast, caloric restriction, such as during weight loss phases, leaves less available energy for all of these things. Because of that, it is generally better to do shorter workouts and complete fewer working sets. Doing so would keep the training stress manageable and limit the risk of overtraining. 

Practically, trainees can typically do more productive training during bulking phases (controlled overfeeding designed to promote muscle growth). But as someone reduces their intake to lose weight, their workout duration and frequency should also decrease to some degree.

6. Workout Pace

Workout intensity is somewhat tied to the Training Goals point we reviewed above, but some differences exist between the two. 

How quickly you run through a session will influence its length because you can train hard or long but cannot do the two simultaneously. 

In other words, slower workouts, where you take long rest periods and focus on slow rep execution, must be longer for you to do all the necessary work. 

In contrast, fast-paced workouts, where you work on your aerobic fitness by doing exercises more quickly and taking shorter rest periods, should be shorter. You would be doing more work per unit of time, meaning you need less time to complete your training objective.

An example of the former would be a workout designed for building muscle. You should control your training tempo, do enough sets for multiple muscles, and take long enough rest periods to maintain good performance from start to finish. Covering these criteria will inevitably lead to a long workout.

Similarly, a strength training session will take longer due to the extended breaks between sets, multiple warm-up sets, and set-up for each exercise (e.g., loading weight plates on a barbell for deadlifts) (1, 4, 9).

In contrast, high-intensity interval training (HIIT workouts) is a fantastic example of fast-paced training. The objective is to push yourself close to your limits briefly, take a short break, and repeat. 

For example, sprint for ten seconds, walk for a minute to recover and repeat. The workout can’t last more than 10 to 15 minutes simply because you’re pushing yourself to your limits. Anything longer would put you at risk of significant technique breakdown, injuries, and overtraining.

7. Weekly Routine

Your training frequency is another crucial factor in answering the question, “How long is a good workout?” 

Training more frequently means enjoying short workouts and still doing the necessary work at the appropriate tempo to get closer to your goals.

Here are a couple of examples to consider:

Example 1: 3 Workouts Per Week (Full-Body Workouts)

Training three days per week means you must do longer workouts to create the necessary stimulus to build muscle and strength. 

A typical workout might look like this:

Completing that many sets and resting the appropriate amount in-between will inevitably take time. You could shorten the workout duration by recovering less between sets, which would affect your performance, leading to fewer completed reps and a higher risk of technique breakdown.

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Example 2: 6 Workouts Per Week (Push/Pull/Legs)

Working out six days per week isn’t sustainable for many people, and we are certainly not saying you have to do it. The following is simply an example of how spreading out your weekly training volume would allow you to have shorter sessions.

Here is how a push workout might look if you train your shoulders, chest, and triceps twice a week.

As you can see, the overall training volume is lower (15 working sets versus 26 in the full-body workout), which means you don’t have to spend as much time training. 

You would train more frequently, but the average workout will be shorter, and you would still be able to do the necessary work to see progress.

Recommended Workout Length for Every Level

Beginner

Anyone with less than a year of serious, consistent, and structured resistance training behind their back is a newbie. 

Beginners can gain muscle, build strength, and become more athletic without spending as much time in the gym. 

The reason for the quicker progress is that a beginner is less accustomed to physical activity and the associated stress. Each workout provides a decent enough training stimulus, leading to improvements, even if the trainee doesn’t follow a good workout plan.

As such, newbies don’t have to do long workouts––as little as 25 to 40 minutes would be enough. In fact, doing shorter lifting sessions and cardio workouts could make it easier for a newbie to get into the habit of regular exercise.

Too many beginners fail and give up, not because they don’t want to make a change but because they make things unnecessarily burdensome. Instead of doing the bare minimum to see improvements, newbies follow unsustainable workout plans, only to end up overwhelmed and overtrained within a few weeks.

Unless you have at least two years of training experience, bet on quality over quantity. Focus on proper form, recover well between sets, and aim for steady performance improvements. Do less work for as long as it drives progress.

Intermediate

Classifying trainees based on experience can be tricky. Generally, intermediate-level trainees have at least a solid year of resistance training behind them. 

To be classified as an intermediate, you should have been training consistently and seeing steady improvements: lifting heavier weights, mastering more challenging exercises (e.g., pull-ups), and generally being more capable than before.

Of course, there are some exceptions to the rule. Use your best judgment to determine if you are genuinely intermediate or still a beginner.

As an intermediate-level trainee, a typical strength training session should last roughly 50 to 60 minutes, or slightly more if you take longer to warm up and do more warm-up sets before compound lifts.

Your workouts might be longer or shorter depending on the following:

• The type of training you do (e.g., lifting weights vs. cardiovascular exercise)
• The intensity (e.g., slow-paced resistance training vs. HIIT sessions)
• Your training frequency (high frequency = shorter workouts; low frequency = longer workouts)

Advanced

There are several ways to determine if a trainee is intermediate or advanced. One way to tell is by looking at how much weight they can lift on the big three.

For instance:

• Squat – 2 times body weight
• Bench press – 1.5 times body weight
• Deadlift – 2 to 2.5 times body weight

There are some limitations here. One such is that some people build strength more quickly than others, but how can we classify a lifter with two years of experience behind their back as advanced? 

The second limitation is that not everyone does the big three and, therefore, might not be able to lift as much weight despite actually being advanced.

Solely looking at a person’s time in the gym is also not ideal. A lifter might have spent an entire decade at the gym, but they could be far from advanced for various reasons:

• Ineffective workout routine
• Not enough effort
• Not tracking progress
• Taking long and unjustified breaks from training
• Not getting enough sleep
• Not eating enough calories and protein to support growth (10, 11)

Another way to classify someone as advanced is to look at their training history in combination with their progress. Doing so is perhaps the most accurate way to tell if they are advanced. 

An advanced trainee would be someone who has been lifting weights consistently for at least five years. In addition, the person should have made good progress (building muscle, getting stronger on compound exercises, mastering challenging bodyweight exercises, etc.).

If you fall into that category, your workouts will likely have to be at least 70 minutes long, especially if you’re primarily looking to build strength as opposed to developing your aerobic fitness (cardio).

As with the other categories, other factors play a role:

• How frequently you work out (three, four, five, or six days per week)
• How fast-paced your workouts are
• What goal you are currently working on (e.g., build muscle mass vs. lose weight)
• If you’re stressed out and not getting good sleep at night

The Bottom Line on Effective Workout Duration

As you can see, there is a lot to consider when determining how long a workout should last. 

The first step is determining whether you’re a beginner, intermediate, or advanced. 

Second, consider the workout durations we’ve shared for each category, and compare them to your current training session durations. The Hevy app tracks your workouts and shows you exactly how long each one lasts.

Beyond that, consider the following factors and how each might influence your strength training sessions, HIIT workouts, and such:

• What are your primary training goals?
• How frequently do you engage in structured physical activity each week?
• What’s your schedule like, and can you train for as long as you want?
• How is your stress outside the gym? Do you feel fresh and able to tackle a vigorous exercise routine, or is it too demanding?
• How is your nutrition? Are you in a calorie surplus and looking to build muscle, or are you dieting to lose weight?

Determining the ideal workout length is complex, and there isn’t a single answer that will work great for everyone. 

Lastly, you should monitor how you feel and adjust your workout time. The following rules of thumb can help:

• Feeling great but not making good progress? Lengthen your workout duration slightly and do 10 to 20 percent more work by adding extra training sets.
  
• Feeling great and seeing improvements? Keep things the same.
  
• Feeling terrible and not seeing improvements? Scale back your training and take a deload week.

Conclusion

Completing your first full workout is immensely satisfying. You know that you’re doing something positive and proving to yourself that you can stand tall in the face of challenges.

However, as you gain experience, you begin to wonder about details and questions like “How long should you work out for?” 

Unfortunately, no single answer works great for everyone, regardless of your training experience, goals, lifestyle, schedule, and other details. 

It comes down to you to determine the ideal workout length that allows you to train hard and make steady progress without becoming overtrained.

Fortunately, there are guidelines and factors to consider when making training decisions. You must first consider your training experience, schedule, the stress outside the gym, and nutrition. 

Beyond that, consider factors like:

• Training goals
• Workout pace
• Workout frequency

Once you have some goals and are working out consistently, monitor your recovery and performance to determine if you’re on the right track. Keep things as they are if you’re feeling good and making progress, or scale back your workouts if you feel overtrained.

Finally, while we’ve done our best to break it down for you, it’s best to consult a healthcare professional or fitness trainer before starting a new exercise routine. 

Hevy – Workout Tracker

Create and log your pr workout with Hevy and track your progress

Create my workout

Hevy – Workout Tracker

Create and log your pr workout with Hevy and track your progress

Create my workout

Check out the Hevy app if you’re looking for a simple tool to organize your training plan, log workouts, and track your performance.

FAQs

1. Is a 30-minute workout enough?

A 30-minute workout can be enough for beginners because they can do a couple of compound exercises and still make progress.

However, more advanced trainees would have to employ intensity techniques (super sets, drop sets, etc.) or do a circuit/HIIT session to provide the necessary stimulus for growth.

2. Is one hour enough for a workout?

A one-hour workout is more than enough for most beginners and is typically ideal for intermediate-level trainees. 

However, advanced trainees will have to do longer sessions to make optimal progress. If that isn’t possible because of schedule, training more frequently would allow advanced lifters to do enough work inside a training week to progress effectively.

3. Is it okay to work out every day?

Daily training is a somewhat controversial idea. 

On the one hand, some people recommend working out every day to stay consistent and feel better. The more frequently you train, the more fitness becomes part of your life and identity. Plus, a good session can boost your mood and energy levels.

In addition, training more frequently allows you to do shorter sessions and still make progress toward your goals.

On the other hand, daily training might not be ideal because it means you must find time for physical activity every day, which can be burdensome.

Instead of working out every day, it may be better to train four to five times weekly. That way, you would exercise frequently enough to maintain momentum while also having to do shorter workouts.

4. How can I tell if I am overtraining?

Overtraining, also known as overtraining syndrome, occurs when an athlete doesn’t recover adequately from their training plan. 

Some of the most common symptoms include (8):

• Declining athletic performance
• Loss of motivation to train
• Weaker grip
• Reduced explosiveness
• Excessive muscle soreness
• Digestive issues
• Loss of appetite
• Inability to sleep well at night
• Irritability and mood swings
• Brain fog and poor productivity

5. How long should a full-body workout be?

Determining the length of a full-body workout comes down to the following:

• Fitness level
• Training frequency
• Workout goals
• Pace

In most cases, 60 to 75 mins will be enough to complete a productive workout and train all major muscle groups.

The post How Long Should a Workout Be? 7 Things to Consider appeared first on Hevy - #1 Workout Tracker & Planner Gym Log App.

Instead of doing bodyweight activities or using free weights for resistance, you get the necessary muscle stimulus by using a cable system typically attached to a weight stack.

Since the back includes numerous large and small muscles, it’s best to do several movements and target the area from different angles.

Notable advantages of doing cable exercises include the following:

• These are generally more beginner-friendly and easier to master than free-weight and bodyweight activities
• You can adjust the resistance to fit your needs by using more or less weight from the stack
• There are plenty of effective exercises you can perform to emphasize specific areas of your back, using heavier and lighter loads
• Cables provide consistent tension, which can improve muscle activation, resulting in better growth in the long run

Back cable exercises are fantastic for everyone looking to improve muscle activation, develop their back, and build strength. You can base your entire training program around cable exercises or use them as an addition to an already existing back program.

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Types of Back Cable Exercises

1. Seated Cable Row

Seated cable rows are one of the best cable back exercises you can include in your training. 

The exercise is relatively easy to master and provides numerous benefits for trainees. Most notably, it offers decent overload and has a good range of motion, allowing you to train your back and biceps effectively (1).

How to:

1. Select the appropriate weight on the cable machine.
   
2. Sit down and grab the cable attachment. You can use a straight bar or a V handle.
   
3. Place your feet on the platform and sit back while maintaining a slight knee bend.
   
4. Straighten your upper body and retract your shoulder blades.
   
5. With your core engaged, take a deep breath and pull the bar to your mid-stomach.
   
6. Pause briefly, squeezing your back muscles.
   
7. Slowly extend your arms while keeping your shoulder blades retracted and your torso in position. Exhale.

Pro tip:

Performing rows on a cable machine allows you to train the back muscles through the necessary range of motion and with the appropriate load.

Take full advantage of the exercise by selecting the appropriate resistance. Doing so would allow you to maintain constant tension on your upper back, cause a more potent stimulus, and potentially grow better.

In contrast, using too much weight could cause you to overcompensate by using momentum, making each repetition less effective.

2. Lat Pulldown (Cable)

Lat pulldowns are among the best cable exercises you can perform to emphasize the latissimus dorsi muscle (lats) (2). Performing the exercise correctly leads to a broader back and more strength for bodyweight activities, such as pull-ups.

How to:

1. Select the appropriate load and set the thigh pad at a height where your legs fit snugly.
   
2. Grab the straight bar with an overhand grip (palms facing forward). Your hands should be shoulder-width apart or slightly wider. Experiment to see what works best.
   
3. With your arms extended overhead, sit down and secure your legs underneath the thigh pad.
   
4. Retract your shoulder blades and lean your torso slightly back.
   
5. Take a deep breath, engage your abs, and pull the bar to your upper chest, squeezing your upper back muscles. Keep your elbows in line with your torso.
   
6. Slowly extend your arms as you exhale.

Pro tip:

One common mistake trainees make during a lat pulldown is using too much weight, which causes them to shorten the range of motion and move their upper body forward and back too much.

Doing so robs your upper back muscles of tension and makes it more challenging to engage your lats. Avoid the error by starting with less weight, training through a full range of motion, and focusing on proper muscle activation.

Experiment with different grip options to see what works best. For example, you can do the close-grip lat pulldown or use a neutral grip (hands facing one another) if your gym has the necessary cable attachment.

3. Split-Stance Low Cable Row

Split-stance cable rows are not as popular as other back exercises but can be a fantastic addition to back workouts with cables.

A fantastic advantage of the low cable row is that it trains one side at a time, leading to more balanced back development and possibly better symmetry.

How to:

1. Select the appropriate load on the cable machine, set the pulley to the lowest position, and attach a handle.
   
2. Grab the handle, take a couple of steps back to lift the weight off its stack, and stagger your stance for more support.
   
3. Place your free hand on your hip, retract your shoulder blades, and take a deep breath.
   
4. Pull the handle in one fluid motion, bringing your elbow next to your torso. Squeeze your lat and hold the position for a moment.
   
5. Slowly extend your arm as you exhale. Keep your shoulder blade retracted.
   
6. Take another breath and repeat.
   
7. Once finished, grab the handle with your other hand and do the same number of reps. 

Pro tips:

1. Despite using less weight, the one-arm cable row is challenging and requires excellent stability. The movement provides a decent indirect core training stimulus, which is why you must brace your entire upper body at the start of each set.
   
2. The cable twisting standing row can be helpful if you struggle to activate your lats. One difference is that you allow your shoulder to protract as you extend your arm and follow up by twisting your torso in the direction of each pull.
   
   For example, when rowing with your right side, allow your shoulder to protract as your arm extends, then twist to your right as you pull.

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4. Face Pull

Face pulls are a fantastic exercise for the upper back. Unlike most rowing exercises, where you pull the weight to your chest or stomach, the objective here is to flare your elbows and pull the rope attachment or resistance band to your face.

Doing so emphasizes the rear delts and strengthens the rotator cuff muscles.

How to:

1. Select the appropriate weight, set the pulley to the highest position, and attach a rope.
   
2. Grab both sides of the rope attachment with a neutral grip (palms facing one another).
   
3. Assume the starting position by taking a couple of steps back, fully extending your arms in front of your body, and retracting your shoulder blades. Position your feet shoulder-width apart or stagger your stance if that helps you stay in position.
   
4. Take a deep breath, engage your midsection, and pull the rope toward your face.
   
5. Flare your elbows to your sides and spread the rope, bringing your hands to the sides of your head.
   
6. Pause briefly and slowly extend your arms as you exhale.

Pro tip:

You can improve rear delt and trapezius activation by introducing slight shoulder elevation at the top of each repetition. Pull the rope to your face, spread it, and raise your arms several inches before preparing for the next rep.

5. Single-Arm Cable Row

The single-arm row is one of the best cable pulls for back growth (1). Like the spit-stance low cable row, training one side at a time results in more even development and a lower risk of side-to-side muscle imbalances.

Plus, training one side at a time allows for a slightly longer range of motion thanks to the ability to rotate your torso several degrees. Such a minor tweak in technique can result in better muscle activation and oblique development (the muscles on both sides of the six-pack abs) (1).

How to:

1. Set the cable pulley at chest level, attach a handle, and select the appropriate load.
   
2. Grab the handle and take a couple of steps back to lift the weight off its stack.
   
3. Assume the starting position by positioning your feet shoulder-width apart, bending your knees slightly, engaging your abs, and bracing your upper back.
   
4. Take a deep breath and pull the handle to your torso. Your elbow should end up at your side.
   
5. Squeeze your upper back briefly and slowly extend your arm as you exhale.
   
6. Inhale again and repeat.
   
7. Once finished, grab the handle with your other hand and do the same number of reps.

Pro tip:

Limit the degree of elbow flexion by bringing the handle to your lower stomach/hip bone. Doing so would limit how much your arm bends, leading to less bicep activation.

Ideally, you would feel a deep burn in your lats at the end of each set with minimal fatigue in your upper arms.

6. Cable Pull Through

Cable pull-throughs are not among the traditional back exercises on a cable machine. 

Unlike pulling exercises that primarily work the lats, rhomboids, and other upper back muscles, pull-throughs are more similar to a deadlift. The activity trains numerous areas, including the entire posterior chain: calves, hamstrings, glutes, and back.

How to:

1. Select the appropriate load, set the pulley to the lowest position, and attach a rope.
   
2. Face away from the cable pulley and have the rope between your feet.
   
3. Bend over, grab the rope with both hands and take a couple of steps forward to lift the weight off its stack. Have your knees slightly bent and feet slightly more than shoulder-width apart.
   
4. With your hands together and the rope between your legs, lean your torso forward by hinging at the hips.
   
5. Lower your torso until it is almost parallel to the floor, and keep your spine in a healthy, neutral position. You should feel the tension in your posterior chain muscles.
   
6. Pause briefly and drive your hips forward, squeezing your glutes at the top. Exhale.

Pro tip:

Pull-throughs emphasize the lower body more than the upper back, but they are still fantastic for building the erector spinae, lats, rhomboids, and trapezius. 

Leaning your torso to a smaller degree limits hamstring involvement and allows you to keep more tension through the back.

7. Chest-Supported Cable Row

Chest-supported rows are among the less common cable lat exercises. People don’t generally do the movement because they don’t know it exists, and the setup is slightly more complex. 

Still, similar to chest-supported rows with free weights, extra torso support can improve muscle activation and reduce the risk of using momentum.

How to:

1. Position an adjustable gym bench a couple of feet from the cable pulley. The gym bench should be facing away from the cable machine.
   
2. Set the bench at an incline of 60 to 70 degrees (almost upright).
   
3. Select the appropriate load, set the pulley in the lowest position, and attach a pair of long D handles. Alternatively, use a long rope attachment.
   
4. Grab the D handles, walk over to the bench, and position yourself against the almost upright back support. You can have your knees on the seat or dig your toes into the floor––whichever feels more comfortable. Your chest should be against the top of the bench or slightly higher.
   
5. Retract your shoulder blades, take a deep breath, and engage your midsection.
   
6. Pull toward your mid-stomach, spreading the handles and bringing your elbows to your sides.
   
7. Squeeze briefly and slowly extend your arms without allowing your shoulder blades to protract. Exhale.

Pro tip:

Chest-supported rows are an ideal cable machine exercise for high-rep sets. Doing 15+ slow and controlled reps is a fantastic way to train your back muscles and produce high metabolic stress levels––an essential factor in building muscle (3).

8. Straight Arm Lat Pulldown (Cable)

The straight arm pulldown is a fantastic addition to back workouts with cables. 

Unlike most other exercises on our list, the objective here is to keep your arms straight throughout each set. The lack of elbow flexion and extension means there is almost no bicep activation, allowing you to target the back muscles better.

How to:

1. Select the appropriate load, set the cable pulley to the highest position, and attach a rope, straight bar, or a pair of handles––whichever you prefer.
   
2. Grab the cable attachment with both hands and rotate your hands out, having your palms facing forward.
   
3. Take a couple of steps back to unrack the weight off its stack.
   
4. Position your feet shoulder-width apart, bend your knees slightly, and lean your torso forward.
   
5. Maintain a slight bend in your elbows, take a deep breath, and tense your midsection.
   
6. Pull the cable down to your hips/upper thighs in one fluid motion without bending your elbows or changing your torso angle.
   
7. Squeeze your lats and slowly release the cable to the starting position as you exhale.

Pro tip:

Experiment with the exact torso angle to see what feels best for lat activation. Leaning forward more will generally allow you to stretch your lats more, but ensure a neutral spine throughout each set to prevent aches.

9. Shrug (Cable)

The cable shrug can be another great addition to cable workouts for back growth. Shrugs train the back through shoulder elevation, primarily targeting the trapezius––a large muscle that makes up a large percentage of the upper back (4).

How to:

1. Set the pulley to the lowest position, attach a straight bar, and select the appropriate load.
   
2. Bend over, grab the bar with an overhand grip (palms facing back), and stand tall.
   
3. Take a step back if necessary to lift the weight off its stack.
   
4. With your arms straight and to your sides, retract your shoulder blades, take a deep breath, and engage your abs.
   
5. Slowly shrug your shoulders in one fluid motion. Imagine that you’re trying to touch your ears with your deltoid muscles. Doing so can help you train through a longer range of motion and engage the trapezius muscle better.
   
6. Pause at the top for a moment and slowly lower your shoulder blades as you exhale.

Pro tip:

You can perform the single-arm version if there isn’t enough weight on the cable machine. All you have to do is attach a handle and hold it with one hand.

In addition to providing an adequate muscle stimulus, doing so can improve muscle activation and promote more balanced development (4).

Hevy – Workout Tracker

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10. Cable Reverse Fly

Cable reverse flyes are not a traditional back exercise. The movement doesn’t train the lats or rhomboids but primarily targets and isolates the rear deltoids (5).

Still, including the exercise as part of upper back workouts is a great way to target the area more thoroughly and promote shoulder health.

How to:

1. Set the pulleys of a double cable machine at the highest position and select the appropriate load on both.
   
2. Stand in the middle of the machine with your sides facing the two pulleys.
   
3. Walk to your right and grab the pulley with your left hand.
   
4. Walk to your left and grab the pulley with your right hand.
   
5. Return to the middle of the cable machine with your arms slightly bent and in front of your body. Your hands should be together with your palms neutral or facing down.
   
6. Assume a comfortable stance, retract your shoulders, take a deep breath, and engage your abs.
   
7. Pull both cables back and down, crossing them to form the letter X. Maintain a slight bend in your elbows. Your arms should be at your sides.
   
8. Squeeze your upper back muscles and slowly bring your arms together as you exhale.

Pro tip:

The rear deltoids are small and cannot produce as much force. Using too much weight would cause secondary muscles to take over, turning the exercise into an ego lift.

Use as little weight as possible and do up to 15-20 slow, controlled reps on every set.

How to Perform Back Cable Exercises

1. Proper Technique

The first requirement for machine workouts for back growth is proper form. Even the best exercises won’t target the correct muscle group if you solely focus on moving the weight from point A to B.

Slow down, focus on the mind-muscle connection, and always use a weight you can control. 

2. Safety Tips

Here are some tips for safer cable back workouts:

• Always warm up well before working out: light cardio (up to 5 minutes), dynamic stretching (arm circles, leg swings, etc.), and warm-up sets (gradually increasing the resistance until you get to your working weight) (6)
  
• Train with proper form: do repetitions slowly, avoid using jerking motions, focus on feeling the correct muscles, and monitor for aches that could occur during or after your training
  
• Train with the correct load: begin with lighter loads you can handle comfortably and gradually increase the resistance until you reach a point where you can do at least 10 to 12 smooth and controlled reps on most exercises

3. Increasing Resistance

Progressive overload means gradually subjecting yourself to more challenging workouts to continue progressing. Doing the same training repeatedly might deliver some results, but it will stop being effective within a few weeks.

One straightforward way to apply overload is to use more weight. For instance, if you’re using 100 lbs on lat pulldowns now, you should ideally use 110, 120, or even 130 lbs months down the road.

Of course, using more weight means nothing if your technique breaks down or you do significantly fewer reps on each set. Ideally, your form will stay the same, and you will be able to do roughly the same number of reps as you gradually add more weight.

4. Targeting Specific Muscles

Back training is complex because there are numerous primary and secondary muscles to target. 

One of the best ways to ensure more even development is by including a variety of back exercises that target the area from different angles. For instance, you can combine lat pulldowns with the seated cable row, cable shrug, and straight arm pulldowns.

3 Cable Machine Back Workouts (Beginner, Intermediate, and Advanced)

Beginner Cable Back Workout

The above is a straightforward beginner back workout for muscle mass and strength. It doesn’t include many exercises or sets simply because beginners don’t need that great of a stimulus to make good progress.

Each of these exercises trains the primary and secondary muscles of the back in a unique way, leading to balanced development. 

For instance, lat pulldowns are a vertical pulling exercise, whereas seated cable rows are a horizontal one. As such, these two emphasize different upper back muscles.

Face pulls are not your traditional back exercise because they emphasize the rear delts and strengthen the rotator cuff muscles. Still, we recommend including the movement in your back workouts because it promotes shoulder stability and health. 

Good back workouts for women shouldn’t be much different. In fact, cable machines are less intimidating than free-weight movements, making it easier for women to get started with gym training without feeling overwhelmed.

Related article: Upper Body Workout for Beginners and 12 Essential Exercises

Intermediate Cable Back Workout

As you can see, an intermediate-level back workout isn’t that different from one designed for a complete beginner. The same rules apply, and the objective is still to target the back muscles from various angles, causing more balanced development.

The most notable difference is that there are slightly more exercises. Most notably, the workout includes shrugs, which primarily train the trapezius––a muscle that makes up a large percentage of the upper back. 

Aside from that, exercise selection isn’t that different simply because the same activities can promote growth, so long as trainees focus on proper form, train through a full range of motion, apply progressive overload, and get plenty of recovery time. 

Another difference is that the intermediate back workout includes a few extra sets. Doing so becomes necessary as you become more advanced. Research suggests that training volume is tightly correlated with progression, which means you must do increasingly more work to keep moving forward (7).

Of course, training volume is highly individual, and more doesn’t always mean better. Strive to do less volume while making progress, and only add extra sets if you’re recovering well without seeing improvements.

Check out Hevy if you’re looking for a simple app to organize your workouts, log each session, and track your progress from week to week.

Advanced Cable Back Workout

In contrast to the previous two workouts, this advanced routine is quite different, and there is more information to unpack.

Most notably, there is a lot more training volume here. We have seven exercises and more sets. Doing more work becomes necessary for more advanced trainees, especially if they plateau and struggle to see any progress for weeks. 

In addition to that, we have two supersets and a finisher. The supersets are by no means unique, and anyone can take advantage of them in their training to increase the pace and complete more work in less time. 

The objective during supersets is to perform the two exercises back to back with no rest. For example, you would do a set of cable pull-throughs, immediately jump to cable shrugs and then take a break before repeating.

A finisher is a workout tactic you leverage at the end of a session. It is an advanced workout tactic designed to cause an even greater disruption and potentially lead to slightly more progress.

In our example, the finisher is a triple drop set, where you do a set, reduce the load by 10 to 30 percent, do another set, drop the weight once again, and complete a third set before calling it a day.

Related article: Barbell Back Workouts for a Strong and Muscular Back

Hevy – Workout Tracker

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Conclusion

Cable machine exercises are beginner-friendly and great for training the back in multiple ways, causing more balanced development.

The overloading potential is excellent, and there are countless effective back exercises to include in your workouts. 

As you can see, there are also plenty of ways to combine exercises based on your experience level. Regardless of where you stand, there is a way to put together simple, challenging, and effective cable back workouts.

Of course, that doesn’t mean you solely have to rely on cable machines. Like other workout approaches, cable exercises are a tool that can enhance your sessions. 

For instance, you can combine free-weight exercises (e.g., bent-over row) with bodyweight activities (e.g., pull-ups and inverted rows) and finish with cable movements.

Check out Hevy––the ultimate tool for organizing your training, logging your workouts, and tracking your progress.

FAQs

1. Can you build muscle with just cables?

Yes, so long as you train with proper form, feel the correct muscles activating, and gradually increase the difficulty of your training.

2. Are cables better than dumbbells?

Cables are not necessarily better than dumbbells or other training equipment. As mentioned above, cables are a tool you can add to your arsenal to enjoy more varied workouts and improve muscle activation.

3. What are the advantages of using cables over other equipment?

Cables allow you to adjust the resistance, pick from many effective exercises, and overload your muscles for a long time. 

Unlike other training equipment, gravity doesn’t influence cables, which means there is constant tension and opportunities to target your muscles from new angles.

The post Back Cable Workouts for Every Level: Beginner, Intermediate, and Advanced appeared first on Hevy - #1 Workout Tracker & Planner Gym Log App.

A popular example of a PR is setting a new 1-rep max (1RM) on a compound exercise. The first time you lift a specific weight for a single is a new 1RM and PR. Of course, PRs are not strictly limited to setting new 1RMs, as progress can occur in many ways, which we will discuss below.

A PR workout is any gym session where you set a new personal record on one or more exercises.

Setting PRs is necessary for staying motivated, proving to yourself that your workout plan works, and improving your physical capacity.

Let’s dig into the topic to explore the science of PRs, their importance, and how to set them safely and effectively.

The Science of PRs

When a person first starts weight training, almost any type of workout delivers results (building muscle, gaining strength, etc.). But unfortunately, that doesn’t go on forever because the body adapts to a specific level of neuromuscular stress.

The more you perform a specific workout, the less effective it becomes because your body adapts fully and has no reason to improve further. 

Your first bench pressing session will be disruptive enough to force progress, even if you only use an empty bar. However, using the same weight and doing the same number of reps stops being as disruptive, causing progress to plateau.

Striving to set new gym PRs is necessary for ongoing progress because you force your body to adapt to an increasingly greater stressor (1). 

For example, if you use a certain weight on the bench press now, you should lift a heavier load down the road to ensure you provide a substantial enough disruption to grow further.

How you structure your training program and what personal records you choose to pursue will largely depend on your training goals. For example, someone interested in building strength might only focus on lifting the heaviest weight for 2-6 reps. In contrast, trainees wanting to build muscle should also consider the previous maximum reps they’ve done and strive to increase the number.

Picking the correct training goals and progression methods falls outside the scope of this article, but one thing is clear:

Setting new personal records in your training regularly is necessary for ongoing progress.

A Common Misconception About Personal Records

Prevailing wisdom suggests that a one-rep max is the only gym PR that matters, which is false.

Knowing your actual one-rep max can be motivating, but fixating on that number is useless for people who don’t compete in strength sports, such as powerlifting. 

Factors like excitability (e.g., comparing a competition PR to a gym PR), range of motion, and compensatory movement patterns (e.g., using momentum, hitching, etc.) can influence how much weight you can lift for one rep at any time.

For most trainees looking to build muscle and get stronger, 3-, 5-, and even 8-rep maxes will be more valuable and safer to track. 

Higher-rep maxes provide more valuable data because they are better indicators of muscle growth and strength gain. It’s more challenging to ‘cheat’ your way to lift more weight, and the risks are far smaller because you’re using more manageable loads.

If you’re an average trainee looking to get fit and want to track your progress on your bench press, squat, and other movements, consider testing in higher rep ranges: 3 to 5, 5 to 8, or even 10 to 15.

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Tips on Setting PRs in a Safe and Effective Way

1. Test Less Frequently

One of the biggest errors trainees make is constantly chasing PRs, especially on their one-rep max. For instance, if you lifted 135 lbs for a single during your previous workout, you must do at least 140 lbs in your next session.

There are several issues with such an approach, but perhaps the biggest one relates to mindset. People see personal records, or at least PR attempts, as part of any training session.

In reality, a personal record results from intelligent and consistent training. Therefore, you must train hard for weeks and give your body time to adapt before testing how much actual progress you’ve made. 

Lifting the heaviest weight possible means putting yourself at risk of training with poor form, over-stressing your joints and connective tissues, and accumulating unnecessary neural fatigue (central nervous system fatigue that affects muscle contractions and performance) (2, 3).

Our first tip for setting PRs is to ditch the idea of maxing out on a given exercise every week or session. Train with sub-maximal loads and do several reps per set, leaving one to three reps in the tank on most of your sets.

Build up your 1RM and test it out every 8 to 12 weeks. If you must attempt to set new records, do so by using 70 to 85 percent of your 1RM and doing the maximum number of reps you can during scheduled AMRAP (as many reps as possible) sets.

2. Have a Spotter

Whenever you decide to test your 1, 3, or even 5+ RM, especially on squats, bench presses, and such, have someone there to spot you. Some people feel embarrassed to ask for assistance at the gym, but PR attempts can be dangerous. If you cannot do it alone, having someone there to help you complete a rep can save you from potential trauma.

3. Pick The Load Carefully

Deciding what weight to attempt can be challenging, especially if you want to test your 1RM. For example, how do you know what’s a realistic attempt for a single if you’ve only done sets of 5+ reps in the past two months?

One handy option is to use a 1RM calculator. It asks you to write how much weight you can lift and for how many reps to estimate your max. For instance, if you input 135 lbs for 5 reps, it estimates your 1RM at 152 lbs, which gives you a target for testing.

4. Examine Your Form

A lifter’s technique often changes as they add more weight to the bar. You might have textbook squatting form at 60 percent of your 1RM, but that may change as you lift 80, 90, or 95+ percent of your max.

Because of that, it’s crucial to examine your form in some way, especially on 1RM attempts and AMRAP sets. For instance, record your most challenging set to see how your technique looks from the side.

You might think you’re doing it perfectly, but a simple video can reveal subtle or glaring errors. 

For example, you might have the tendency to cut your squat depth as you get closer to 90-95 percent of your 1RM. Or maybe a muscle imbalance or immobility causes you to shift slightly to one side.

Alternatively, have your coach there and ask them for feedback. Specifically, ask if you’re starting to make mistakes as the weight increases.

How to Incorporate PRs into Your Workout Routine

As discussed in a previous point, one common mistake trainees make is to attempt a new personal record too frequently, which can lead to technique breakdown, a higher injury risk, and burnout. 

You should attempt to set a new PR after at least eight weeks of solid training. Putting in the work promotes adaptations, resulting in better performance. 

While there is no single best way to set a new PR on a particular lift, there are some general guidelines to consider:

1. The Personal Record Attempt Should Align with Your Training

The first idea is relatively straightforward but still worth discussing because there is often a mismatch between trainees’ regular training and their PR aspirations.

An example would be someone doing a traditional hypertrophy plan and testing their 1 RM on the big three (squat, bench press, and deadlift). 

The problem is a muscle-building plan isn’t ideal for improving your one-rep maxes and lifting the most weight for a single rep doesn’t lead to more hypertrophy (4). In other words, the two aren’t related. 

Therefore, you should align your PR attempts with your training plan. If you follow a strength program and primarily care about your one rep max, by all means, do 1RM attempts safely and intelligently.

But, if you follow a program primarily designed for hypertrophy, endurance, or another outcome, attempt new records related to that: doing more reps with the same weight, completing the same amount of volume in less time, etc.

2. Follow a Natural Progression Pattern

A PR attempt should be a natural extension of your training plan and should occur as the next step. Doing so means you’ve given your body enough time to prepare for that type of stress.

For example, let’s say you want to test your one rep max eight weeks from now. Progression for a particular exercise could look like so:

Week 1 – 3×8 (3 sets, 8 reps)

Week 2 – 4×7

Week 3 – 5×6

Week 4 – 5×5

Week 5 – 5×4

Week 6 – 5×3

Week 7 – 6×3 (lighter load to dissipate some of the build-up fatigue; RPE of 7-7.5)

Week 8 – 1RM attempt

Here’s another example, this time within the context of a hypertrophy plan. We won’t be testing 1RMs here. Instead, we will do an 8-rep max, gradually increasing the rate of perceived exertion (RPE). 

Week 1 – average RPE 6.5-7

Week 2 – average RPE 7-7.5

Week 3 – average RPE 7.5-8

Week 4 – average RPE 8-8.5

Week 5 – average RPE 8.5-9

Week 6 – deload week as a form of tapering to recover and promote supercompensation

Week 7 – 8-rep max attempt

Hevy allows you to effortlessly track your RPE from set to set.

3. Recover Beforehand

Setting a new personal record depends on optimizing your training, nutrition, and recovery, allowing you to peak at a specific time. 

Work up to a PR attempt but give your body time to recover before your all-out sets. Take great care of your sleep, eat enough calories and protein, and include a brief taper (a period of less challenging training before competition or, in our case, a PR) to ensure optimal performance.

If things don’t go according to your plans and you feel tired on the day you’re supposed to test yourself, re-schedule. There is no point in trying to set a PR if your body isn’t up for the challenge because you will generate fatigue, mess up your training plan, and likely miss the target.

Conclusion

Setting a new PR can be incredibly motivating and fulfilling. Achieving a new personal best signifies that you’re doing the right things and encourages you to keep pushing forward.

With that said, PRs take time to occur, and attempting them too frequently can do more harm than good. Because of that, focus on your regular training most of the time. Aim for small progress, be consistent, prioritize proper technique, and take good care of your recovery.

Most importantly, listen to your body to determine the best time to attempt a new PR, and don’t be afraid to re-schedule if you don’t feel you can perform at your best.

Hevy – Workout Tracker

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Hevy – Workout Tracker

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Check out Hevy if you’re looking for a simple app to organize your workouts and keep track of your performance.

FAQs

1. What does PR mean in gym training?

A PR stands for personal record and signifies a new milestone in your training performance. 

2. How often should you attempt to set new PRs?

It mostly comes down to the specific PR you want to set, but every 8 to 12 weeks is a good mark for most people.

3. Is a PR one rep?

A PR can be one rep, also known as one-rep max or a 1RM, but it isn’t limited to that. Any new milestone in your training (max reps with specific weight, mastering a new exercise, etc.) can be classified as a personal record.

The post PR Meaning Workout: How, When, and Why to Test Your Performance appeared first on Hevy - #1 Workout Tracker & Planner Gym Log App.

But on the other hand, some folks think that big compound lifts like squats are enough to train the abs and make them grow.

So, who is right here? Like any muscle in the body, your abs benefit from direct work. Look at it this way:

You wouldn’t skip bicep curls because you do back exercises, would you? Then why treat your abs differently?

To that end, let’s review 14 of the best exercises for a killer upper abs workout.

The 14 Best Upper Ab Exercises

1. Cable Crunch

Weighted cable crunches are one of the simplest exercises for the upper abs. The biggest advantage of the movement is that you can adjust the resistance to fit your current abilities and gradually increase the difficulty by using more weight.

A higher resistance would allow you to provide the necessary stimulus without doing 20, 30, or even 40+ reps per set (1).

How to:

1. Set the pulley in the highest position, connect a rope attachment, and select the appropriate load.
   
2. Grab both ends of the rope and get down on your knees.
   
3. Lean forward and position the rope behind your head with your hands at the sides of your neck.
   
4. Take a deep breath and engage your midsection.
   
5. Initiate the first rep by squeezing your abs to draw your ribcage closer to your pelvic bone. Doing so will cause your elbows to get closer to your thighs.
   
6. Pause briefly and extend your torso as you exhale.
   
7. Take another breath and repeat.

Pro tip:

One of the most common errors people make with the cable crunch is to flex and extend their hips instead of training the abs. To avoid the error, engage your abs at the start and initiate the motion from your midsection.

The objective isn’t to move your torso up and down but to crunch and extend at the midsection.

The difference is subtle, but crunching your torso will result in much better ab engagement.

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2. Plank-to-Toe Touch

The plank-to-toe touch is an advanced variation of the classic exercise that develops the core, chest, arms, upper back, and lower body. 

How to:

1. Get down on all fours and extend your body into a high plank position with your legs straight, your feet a few inches apart, your upper body engaged, and your back neutral.
   
2. Place your hands slightly more than shoulder-width apart, similar to how you would for push-ups.
   
3. Take a deep breath and engage your abs.
   
4. Push your buttocks toward the ceiling to fold your body while keeping your back neutral.
   
5. Simultaneously lift your right hand off the ground and reach diagonally across your body to tap the tip of your left foot.
   
6. Bring your hand to the starting position as you lower your buttocks to the starting position and exhale.
   
7. Take another breath and lift your buttocks, bringing your left hand to the tip of your right foot.
   
8. Keep alternating between left and right until you’re done.

Pro tip:

One common error with the movement is keeping the buttocks high and only training through a partial range of motion. Doing so allows you to complete more reps, but each one is less effective. 

Do each rep smoothly and with good body control. Reach far enough to tap your foot and lower your hips to the starting position before initiating a new rep.

3. V Up

V-ups are a more advanced variation of classic sit-ups. Instead of only raising your torso from a lying to an upright position, you lift your upper and lower body simultaneously, folding yourself.

When seen from the side, your body should resemble the letter V at the top of each rep, hence the movement’s name.

How to:

1. Place an exercise mat on the floor and lie flat with your legs straight and feet together.
   
2. Engage your abs and extend your arms behind your head while keeping your hands a few inches apart.
   
3. Lift your feet an inch or two off the floor and squeeze your abs to prevent your lower back from arching.
   
4. Take a breath and lift your torso and legs toward the ceiling, aiming to touch your toes with your hands.
   
5. Pause at the top and slowly unfold your body while keeping your abs engaged.
   
6. Exhale but keep your arms and feet in the air.
   
7. Take another breath and repeat.

Pro tip:

A good V-up repetition is one where you raise your upper and lower body simultaneously. Doing so makes it easier to stay in position and prevents your body from rocking back and forth.

Additionally, strive to complete each repetition slowly and with excellent body control. The activity is challenging and forces many people to use momentum to complete more repetitions. Regular tempo and good body control allow you to emphasize the rectus abdominis.

4. Hanging Knee Raise

Hanging knee raises are one of the more accessible upper abs exercises. You only need a pull-up bar and can overload your muscles by doing more reps, introducing external weights, and more.

How to:

1. Reach up and grab a pull-up bar with an overhand grip (palms facing forward). Use a grip width that feels comfortable.
   
2. Engage your abs and lift your feet off the floor, suspending yourself in the air. Have your arms straight to prevent overworking your biceps.
   
3. Bring your feet together and take a deep breath.
   
4. Slowly lift your legs as you bend your knees at approximately 90 degrees.
   
5. Raise your knees as high as possible––ideally, until they are at hip level.
   
6. Pause for a moment and slowly lower your knees as you extend them.
   
7. Exhale near the bottom; don’t rest your feet on the ground.
   
8. Take another breath and repeat.

Pro tip:

Start with slow reps and lift your knees as high as possible in one fluid motion. An error trainees make is to jerk their knees up, which robs their abs of tension.

Slow reps will make the exercise more challenging, but each repetition will be more stimulative for your core muscles.

Related article: The Top 7 Isolation And 7 Compound Ab Exercises

5. Hanging Leg Raises (Toes to Bar)

Like the previous movement on our list, hanging leg raises are great for targeting the core muscles. The difference is that keeping your legs straight makes the exercise much more challenging. Only the most advanced trainees should attempt to lift their toes to the bar.

How to:

1. Reach up and grab a pull-up bar with an overhand grip (palms facing forward).
   
2. Engage your abs, bring your feet together, and lift them off the floor to suspend yourself in the air.
   
3. Take a deep breath and lift your legs in one fluid motion, raising them as much as your rectus abdominis strength allows––ideally until your toes reach the pull-up bar.
   
4. Pause briefly and lower your legs to the starting position as you exhale. Don’t rest your feet on the floor.
   
5. Take another breath and repeat.

Pro tip:

Like knee raises, slow and controlled reps work best. Raising your legs slowly allows you to keep the tension on your abdominal muscles, which causes a stronger stimulus and better results.

Aside from robbing your upper and lower abs of tension, moving your legs up and down quickly can cause your lower back to arch, leading to stress and pain.

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6. Toe Reaches

Toe reaches are among the more beginner-friendly bodyweight abs exercises you can do for core strength and an impressive six-pack.

One advantage of the movement is that it encourages a neutral lumbar spine due to your body’s position while performing the exercise. Crunching your torso while having your legs in a vertical position reduces the risk of arching your lower back, making it easier to keep the tension on your abs muscles.

How to:

1. Place an exercise mat on the floor and lie down.
   
2. Bring your feet together, engage your abs, and lift your legs vertically. Your feet should be directly over your hips with your knees straight.
   
3. Have your arms straight and over your chest.
   
4. Take a deep breath, engage your abs, and crunch your torso, lifting your shoulder blades off the ground.
   
5. Touch your toes with your fingertips and lower your torso to the floor as you exhale.
   
6. Take another breath and repeat.

Pro tip:

Like other upper ab exercises, initiate each repetition by crunching your abdominal muscles. Imagine that you’re trying to fold your torso instead of simply lifting your shoulder blades off the ground.

The difference is subtle but can result in much better rectus abdominis activation.

7. Sit Up

Sit-ups are a classic upper abs exercise (2). However, unlike V-ups, you only have to raise your torso, which makes the activity more beginner-friendly.

How to:

1. Place an exercise mat on the floor and lie down.
   
2. Have your knees bent and feet flat on the ground.
   
3. Place your hands behind your head without interlocking your fingers.
   
4. Take a deep breath and initiate the first rep by engaging your ab muscles.
   
5. Raise your torso to an almost upright position and pause briefly. Don’t go further because a vertical torso means no tension on the rectus abdominis. Instead, other muscle groups take over to keep you in position.
   
6. Slowly lower your upper body to the ground while keeping the tension on your core muscles.
   
7. Exhale near the bottom.
   
8. Take another breath and repeat.

Pro tip:

One common error with sit-ups is simply moving the torso up and down with no regard for muscle activation. Doing the movement that way isn’t fatal or dangerous, but it affects how well you can activate the rectus abdominis muscle.

One simple tweak is to focus on crunching your torso instead of simply moving it up. To do that, initiate each repetition by flexing your abs muscles and feeling the area work. You should feel an intense burn in your upper ab area by the end of each set.

8. Crunch

Crunches are similar to sit-ups, apart from one difference. Instead of lifting your torso to an almost upright position, the objective is only to raise your shoulder blades off the ground. 

Both exercises are beneficial, and you should do the one that feels best for your rectus abdominis (3).

How to:

1. Place an exercise mat on the floor and lie down.
   
2. Have your knees bent and feet flat on the floor.
   
3. Bend your arms and place your hands on your chest or behind your head.
   
4. Take a deep breath and initiate the first rep by crunching your upper abs and lifting your shoulder blades several inches off the ground.
   
5. Pause briefly and lower your torso to the starting position as you exhale.

Pro tip:

Doing slow and controlled crunches will provide the necessary challenge, but only for a time.

A neat way to make the movement more challenging is to bend your legs and position your knees over your hips. In addition to training the upper ab area, your lower abs will activate more, leading to better strength gain.

9. Inchworm

The inchworm is not your traditional upper abs exercise but offers plenty of benefits. Most notably, it is a more intense exercise that trains the six-pack abs in a functional way. 

Instead of doing a controlled motion to target the rectus abdominis, you must perform a complex, full-body exercise and engage your entire core alongside a range of other muscles. 

As a result, there is a more significant carryover to dynamic and athletic motions like the squat, deadlift, overhead press, etc.

How to:

1. Stand tall with your feet a few inches apart, arms extended, and gaze directed a few feet forward.
   
2. Take a deep breath and engage your six-pack abs.
   
3. Lean your torso forward and plant your hands flat on the ground while maintaining a slight knee bend. Some spinal flexion (rounding) is entirely okay.
   
4. Slowly walk your hands forward as you lower your hips, getting your body in a horizontal position or close to one. Ideally, you will walk your hands enough to be in front of your body, similar to an extended plank position, but start with what feels manageable.
   
5. Hold the position briefly and start walking your hands back toward your feet, folding your body along the way.
   
6. Once your hands are close enough to your feet, stand up and exhale.
   
7. Alternatively, walk your hands to your feet, tap your toes and immediately initiate the next repetition.

Pro tip:

Like all other exercises on our list, one of the best things you can do is slow down. Doing so makes it easier to maintain proper form and limit the impact on your wrists and elbows. 

Walking your hands forward and back more quickly might feel like a more ‘athletic’ exercise, but it causes more stress, leading to joint aches.

You might also like: Killer Lower Ab Workout to Achieve a Shredded Core

10. Ab Wheel

Ab wheel rollouts are another functional activity that develops core stability and strength. In addition to working the superficial rectus abdominis muscle, rollouts develop the deep core muscles.

How to:

1. Get down on your knees with an ab wheel in your hands.
   
2. Grab the ab wheel’s handles with an overhand grip (palms facing down), lean forward, and place the wheel on the ground.
   
3. Take a deep breath and engage your abs. Some degree of spinal flexion (rounding) is beneficial to prevent lower back stress.
   
4. Inhale again and slowly roll the wheel forward as you lean your torso into a horizontal position.
   
5. Descend as much as your core stability and strength allow and pause briefly. Ideally, your arms should extend in front of your body for optimal six-pack abs activation.
   
6. Roll the wheel back toward your thighs while keeping your abs engaged and lower back slightly rounded.
   
7. Exhale near the end.
   
8. Take another breath and repeat.

Pro tip:

One neat way to improve upper body stability and perform more reps on the ab wheel rollout is to rotate your elbows inward and have them point back instead of to your sides. It should feel like you’re trying to bend the ab wheel’s handles when you set up for each set.

Such an elbow position provides additional stability through your arms, making it less likely for your arms to bend. In addition, the extra tension would translate to more shoulder and upper back stability, allowing you to maintain your position even as you roll forward.

11. Hollow Rock/Hold

The hollow rock/hold is one of the best upper abs exercises. Like a plank, it trains the core and other muscle groups through an isometric contraction. In other words, the objective is to maintain a static position for a specific period, forcing the involved muscles to produce force.

Hollow rock/holds are a fantastic addition to almost any upper body and abs workout simply because they work well in combination with many isolation and compound activities.

How to:

1. Place an exercise mat on the floor and lie down.
   
2. Straighten your arms and position them behind your head. Bring your hands together.
   
3. Straighten your legs and put your feet together.
   
4. Take a deep breath and engage your abs to create some spinal flexion, putting your lower back in contact with the exercise mat.
   
5. Simultaneously lift your feet and hands a few inches off the ground.
   
6. Hold the position for 30 to 60 seconds and take deep breaths.
   
7. Optional: Rock your body forward and back gently while maintaining a rigid body position.

Pro tip:

As someone new to the exercise, begin by holding a position for as long as possible. 

If you rock your body back and forth, keep the movement limited and maintain your initial body position. One common mistake is rocking too aggressively, which can cause you to lose stability.

12. Crunch (Machine)

Like cable crunches, the machine crunch is a fantastic exercise to strengthen the rectus abdominis. 

One benefit of the activity is that you can control the resistance level by using more or less weight. Beginners can start with a bit of resistance to train their abs and improve muscle activation.

How to:

1. Select the appropriate load and adjust your seat height. The bottom pad should be against your lower shin as you sit down for the exercise.
   
2. Sit down, straighten your back, secure your feet on the bottom pads, and grab the handles to the sides of your head.
   
3. Take a deep breath and crunch your torso forward, squeezing your abs as hard as possible.
   
4. Pause for a moment and slowly extend your torso as you exhale.
   
5. Take another breath and repeat.

Pro tip:

The precise way to do the exercise will depend on what type of machine you have available, but always remember to initiate reps through your core. 

Like all other ab exercises, the objective isn’t simply to move your torso from point A to B but to crunch and bring your ribcage closer to your pelvic bone.

13. Straight Arm Weighted Crunch

Straight-arm weighted crunches are a lesser-known exercise that overloads the abs quite well. 

Like the previous movement on our list, a notable advantage is that you can adjust the resistance by using the appropriate load for your current ability. For instance, you can start with as little as 10 lbs and gradually bump the intensity as you strengthen your midsection.

How to:

1. Grab a pair of light dumbbells, kettlebells, or weight plates.
   
2. Lie flat on the ground, straighten your arms and position the weights over your chest.
   
3. Bend your knees and plant your feet on the ground.
   
4. Take a deep breath, engage your abs, and initiate the first rep by crunching your abs.
   
5. Lift your shoulder blades several inches off the floor, pause briefly, and lower your torso to the floor as you exhale.
   
6. Take another breath and repeat.

Pro tip:

You can shift the emphasis to the obliques (the muscles running along both sides of the rectus abdominis) by holding a single weight in one hand. Doing so allows you to introduce a slight torso rotation as you do crunches.

14. Weighted Decline Sit Up

Weighted decline sit-ups are a more advanced core exercise that allows you to control the resistance by selecting the appropriate load. 

You can hold a dumbbell, kettlebell, or weight plate for resistance.

How to:

1. Set the bench at the appropriate decline. Start with a smaller angle and gradually work up to 45-60 degrees.
   
2. Place the weight next to the bench and within a reaching distance.
   
3. Set yourself up on the bench and secure your legs on the pads.
   
4. Reach to your side, grab the weight carefully and position it over your chest. Then, grab the weight with both hands for extra support.
   
5. Take a deep breath, engage your abs, and initiate the first rep by crunching your torso.
   
6. Lift your upper body to an almost upright position and pause briefly.
   
7. Slowly lower your torso to the starting position as you exhale. Maintain ab tension and avoid arching your lower back as you complete each repetition.
   

Pro tip:

The weighted decline sit-up is an excellent addition to upper ab workouts. You can switch things up and work on rotational strength by introducing a twisting motion to each repetition. 

As you raise your torso, slowly rotate in one direction and pause at the top. Then, on the next rep, turn in the opposite direction and continue alternating for the duration of the set.

A Brief Look at the Abs and How to Train Them

The rectus abdominis, commonly called the six-pack, is a flat and long muscle that covers the area between the ribcage and pelvic bone (4). Its primary functions are to crunch the torso (bringing the ribcage and pelvis closer) and provide torso stability during various exercises.

When people talk about the upper abs, they refer to the upper region of the rectus abdominis muscle. Despite being part of a larger muscle, the above exercises can emphasize the area, just as various chest exercises can focus on the lower, middle, or upper pecs (5). 

Bodybuilding is an art that requires discipline and proper technique for trainees to target the correct areas and develop their muscles thoroughly. Muscle-building principles fully apply to the abs because the best ways to target a specific region are:

1. Picking exercises that emphasize the desired region of a muscle group
2. Striving to form a mind-muscle connection and activate the correct muscles on every rep

Within the context of today’s article, the best workouts for upper abs will include some combination of movements from our list. In addition, the job of every trainee is to maintain proper technique and initiate each repetition by first engaging the upper region of the abs.

Trainees who can’t hit the gym as frequently can do combined abs and upper body workouts. For instance, you can begin each workout by training the larger muscle groups (back complex, chest, etc.) and conclude with some ab-specific training.

Related article: Free Workout Plans for Every Fitness Level

Final Thoughts

Like any muscle in your body, the abs benefit from direct work, progressive overload, and intelligent exercise selection.

The above are the 14 best exercises to emphasize the upper abs, strengthen the area, and develop core stability. 

If you’re looking for further assistance in finding good exercises, putting together workouts, and tracking your progress, check out the Hevy app.

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FAQs

1. How do I isolate my upper abs?

It’s impossible to truly isolate your upper abs because they are a region of the rectus abdominis.

The best upper ab workouts don’t isolate the area; they only emphasize it, allowing it to develop slightly quicker than the rest of the core musculature.

2. Do planks work the upper abs?

Planks make for a quick ab workout and train the upper portion of the muscle. The activity also works the obliques, transverse abdominis, back complex, shoulders, chest, glutes, and other major muscle groups.

3. Why do the upper abs show first?

The upper abs generally show first for most people, not because they develop more quickly but because people store less fat in the area compared to the lower abdomen.

The post 14 Effective Exercises for Your Upper Abs Workout appeared first on Hevy - #1 Workout Tracker & Planner Gym Log App.

But what if you don’t have access to resistance bands, machines, a squat rack, and other training equipment? What if you only have a pair of dumbbells within reach? Can you have an effective glute workout with dumbbells?

Fortunately, yes. Stick around to learn about 12 of the best dumbbell glute exercises, what makes them great, and how to perform each.

Glute Anatomy and Function

The glutes are three superficial hip muscles that make up the buttocks region. Among these, the gluteus maximus is the largest and most powerful. It makes up the bulk of the buttocks, and its primary function is to produce hip extension with the help of the hamstrings (1).

Another glute maximus function is external thigh rotation (1). Thanks to its functions, the muscle plays a crucial role in walking, running, jumping, weight training, picking heavy objects off the floor, and more. 

The second of the three muscles is the gluteus medius. It is situated above the glute max and to the outer portion (2). The muscle is much smaller but plays a crucial role in developing the butt shelf. Further, its primary functions revolve around providing pelvic stability, particularly when one foot is off the ground (2).

For instance, if you stand tall and lift one foot off the ground, your gluteus medius engages to maintain a level pelvic position.

Finally, the gluteus minimus, the smallest of the three, shares similarities with the gluteus medius (3). Specifically, the two muscles have identical structures and functions. 

The gluteus minimus is located directly underneath the medius and contributes to hip stability during various activities. It is also necessary for hip abduction, such as during a lateral leg lift (to the side) (3). 

Developing all three gluteal muscles is necessary for overall health, injury prevention, good athletic performance, and an aesthetic butt. Though most people solely focus on the gluteus maximus, developing the gluteus medius and minimus is equally as important for optimal athletic performance, hip stability, and the ability to perform various exercises safely (4). 

The following list of dumbbell glute exercises provides you with everything you need to target and develop all three muscles that make up the buttocks.

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12 Dumbbell Glute Exercises For Mass And Strength

1. Dumbbell Romanian Deadlift

Dumbbell Romanian deadlifts are effective for several reasons. First, the exercise comes with an excellent range of motion, which allows you to stretch your posterior chain as you lean your torso forward and follow up with a strong gluteal contraction.

Second, the movement offers an excellent overloading potential, which means you can gradually increase the resistance as you get stronger. As a result, you can continue to place significant mechanical tension on your posterior chain and promote muscle growth. 

Third, Romanian deadlifts strengthen and develop the entire back and midsection while working the hamstrings and glutes (5). As a result, the movement makes you more athletic and better able to handle physical challenges in your everyday life.

Plus, the exercise features the primary form of hip hinging, which is easier to master and transfers to other activities: regular deadlifts, Good morning, etc.

Muscles worked: calves, hamstrings, glutes, entire back, arms, shoulders, midsection

How to:

1. Hold a dumbbell in each hand and stand tall with your feet shoulder-width apart and toes pointing slightly out.
   
2. Retract your shoulder blades, take a deep breath, and engage your abs.
   
3. Position your arms in front of your body with your palms facing your body.
   
4. Keep your knees slightly bent.
   
5. Push your buttocks back while keeping your back straight and go down until your torso is roughly parallel to the floor. You should feel a stretch in your posterior thigh muscles.
   
6. Pause at the bottom for a moment and drive your hips forward, squeezing your glutes hard at the top position. Exhale.
   
7. Take another breath and repeat.

Form tip:

Consider a single-leg deadlift if you struggle to feel your glutes during the exercise. Support yourself on your left foot and allow your right leg to extend back as you hinge at the hips.

Do as many repetitions as necessary before planting your right foot on the floor and doing the same number of reps.

2. Lunge (Dumbbell)

The forward lunge effectively targets the quadriceps, hamstrings, and glutes (6). 

One benefit of the movement is that you train one leg at a time, which makes it easier to engage the correct muscles and develop both sides more evenly. 

In contrast, bilateral exercises, where you train both sides simultaneously, can lead to imbalances. Over time, your dominant side can take over, which would cause it to develop while keeping the non-dominant side weak and small.

According to research, a longer stance emphasizes the posterior chain more effectively, whereas a narrower stance keeps the movement more knee and quadricep-dominant (7).

Muscles worked: calves, hamstrings, glutes, quadriceps, midsection, arms

How to:

1. Hold a dumbbell in each hand and stand tall.
   
2. Position your arms to your sides, retract your shoulder blades, and take a breath.
   
3. Have your feet hip-width apart with your toes pointing slightly out.
   
4. Take a breath and engage your abs.
   
5. Bring your right foot forward and plant it on the floor. Experiment to find your ideal stride length.
   
6. Immediately sink into a lunge by bending your right knee until your front thigh is almost parallel to the floor. Your rear knee should get close to the ground or tap it lightly.
   
7. Pause at the bottom for a moment and press through your right heel to straighten your knee.
   
8. Immediately bring your right leg back to the starting position as you exhale.
   
9. Take another breath and bring your left leg forward.
   
10. Keep alternating between left and right until you’re done.

Form tip:

When doing the movement to grow your glutes, you must feel the muscle engage and eventually become the limiting factor near the end of a set.

In other words, your glutes must feel tired at the end of the set if you expect them to grow. If you feel most of the tension on your quadriceps, tweak your technique to switch the emphasis to the posterior chain.

3. Bulgarian Split Squat

The dumbbell Bulgarian split squat is similar to lunges, apart from two differences:

1. You must elevate your posterior leg on a sturdy object (e.g., a flat bench, plyo box, etc.)
2. You must train one side at a time instead of alternating between your right and left leg
   

Keeping your rear leg elevated makes the activity easier to execute and allows you to keep more tension on the involved muscles. As a result, it is easier to establish a good mind-muscle connection and build muscle.

Like with lunges, a longer stride emphasizes the posterior chain, whereas keeping your front foot closer to your body makes the movement more quadriceps-dominant (7).

Muscles worked: calves, hamstrings, glutes, quadriceps, midsection, back, arms

How to:

1. Face away from an elevated object (a gym bench, plyo box, or similar) with a dumbbell in each hand.
   
2. Extend your right leg back and place your foot on the elevated object. Keep your left leg straight and your foot flat on the floor.
   
3. Position your arms to your sides, straighten your torso and retract your shoulder blades.
   
4. Take a deep breath and engage your abs.
   
5. Descend by bending your front knee until your thigh is almost parallel to the floor.
   
6. Pause at the bottom briefly and push through your front heel to straighten your leg as you exhale.
   
7. Take another breath and repeat.
   
8. Once finished, switch legs and do the same number of reps for your right leg.

Form tip:

Use a longer stride to stretch your posterior chain more effectively and work the glutes. Your front ankle should be in front of your knee (7).

Maintaining a slight forward torso lean can also contribute to posterior chain activation, but ensure that your lower back doesn’t round at any point.

4. Dumbbell Hip Thrust

The dumbbell hip thrust is an overlooked exercise for the gluteus maximus. Unlike the barbell version, a dumbbell is more beginner-friendly, and you can start with as little as 10 to 15 lbs if you can’t handle more weight.

In addition to being more accessible, the exercise is easier to set up and allows you to focus on proper form. 

It’s worth noting that a dumbbell doesn’t provide the same overloading potential as a barbell simply because it gets more challenging to support the weight over your hips.

In contrast, you can wrap a barbell pad over a straight bar that provides cushioning and prevents bruising in the hip area, even if you use 300+ lbs.

Muscles worked: hamstrings, glutes, quadriceps, back, midsection, shoulders, arms

How to:

1. Sit on the floor with a sturdy object (e.g., a gym bench) behind your back and a dumbbell to your side.
   
2. Grab the weight and carefully position it over your hip. Hold it into position with both hands.
   
3. Lean back and position your upper back against the edge of the gym bench.
   
4. Bend your knees, and have your feet hip-width apart and flat on the ground.
   
5. Retract your shoulder blades, take a deep breath, and inhale.
   
6. Press through your heels to drive your hips toward the ceiling until your knees, hips, and shoulders align.
   
7. Pause briefly and slowly lower your buttocks to the floor as you exhale.
   
8. Take another breath and repeat.

Form tip:

Positioning your feet farther from your buttocks can improve glute activation (8). In contrast, keeping your feet close would cause greater knee flexion and force your quadriceps to contribute more.

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5. Dumbbell Glute Bridge

The bodyweight glute bridge is a beginner-friendly movement that teaches you how to engage your glutes. Unfortunately, the exercise becomes too easy after a while, forcing trainees to do 30, 40, or even 50+ reps to get close to muscle failure.

A weighted glute bridge is one of the best dumbbell glute exercises for posterior chain strength and hypertrophy. Placing a dumbbell on top of your hips provides additional resistance, allowing you to overload your muscles and experience growth.

Muscles worked: hamstrings, glutes, quadriceps, back, midsection, shoulders, arms

How to:

1. Place an exercise mat on the floor and lie down with a dumbbell at your side.
   
2. Bend your knees and position your feet hip-width apart, with your toes pointing slightly out. Have your feet flat on the ground.
   
3. Carefully put the weight over your hips and keep it in position with both hands.
   
4. Retract your shoulder blades, take a deep breath, and engage your abs.
   
5. Press through your heels to drive your hips toward the ceiling until your knees, hips, and shoulders form a straight line.
   
6. Pause at the top for a moment and slowly lower your buttocks to the floor, exhaling on the way down.
   
7. Inhale again and repeat.

Form tips:

Like with hip thrusts, positioning your feet farther from your buttocks can improve glute engagement and make the movement more challenging (8). 

If you don’t have access to a heavy dumbbell, you can challenge yourself by doing the single-leg glute bridge. In addition to being more challenging, it allows you to train both sides of your body independently.

6. Frog Pumps

Frog pumps are a lesser-known exercise that develops your glutes and hamstrings with a dumbbell.

The exercise is similar to hip thrusts, apart from one major difference. Instead of keeping your feet flat on the floor, you must bring them together with your soles in contact. 

Rather than having your knees point at the ceiling, they would be pointing to your sides.

One advantage of the exercise is that it makes it easier to engage your gluteus maximus by squeezing your buttocks as you drive your hips up.

Muscles worked: hamstrings, glutes, lower back, midsection, arms

How to:

1. Place an exercise mat on the floor and lie down with a dumbbell to your side.
   
2. Carefully position the weight over your groin and hold it with both hands.
   
3. Bend your knees and bring your feet together, positioning your soles against each other. Your knees should be pointing to your sides.
   
4. Take a deep breath and tense your midsection.
   
5. Press through your feet to drive your hips toward the ceiling. Squeeze your glutes at the top position.
   
6. Slowly lower your buttocks to the floor and exhale.

Form tip:

Press your feet together hard, especially at the top of each repetition. Doing so will make it easier to squeeze your glutes and possibly experience better muscle activation that can promote more growth.

7. Reverse Lunge (Dumbbell)

At first glance, the forward and reverse lunges seem identical, but that isn’t true. Forward lunges will always emphasize the quadriceps more because they are knee-dominant.

Lunging forward and plating your foot in front of your body places greater emphasis on the quadriceps than on the posterior chain.

In contrast, reverse lunges place much less pressure on your front knee. Instead of lunging forward, you bring your leg behind your body, leading to a smaller degree of knee flexion.

In addition, reverse lunges depend on hip flexion because your hips bend as you lunge back. Bringing each leg to the starting position results in hip extension that promotes glute activation.

Muscles worked: glutes, hamstrings, quadriceps, midsection

How to:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
   
2. Retract your shoulder blades, take a deep breath, and engage your midsection.
   
3. Bring your right leg behind your body, landing on the ball of your foot.
   
4. Immediately sink into a lunge by bending your front knee.
   
5. Descend until your front thigh is roughly parallel to the floor, and pause for a moment.
   
6. Press through your front heel to straighten your knee and bring yourself up, immediately driving your right leg to the starting position. Exhale.
   
7. Take another breath and extend your left leg back.
   
8. Keep alternating between left and right until you’re done.

Form tip:

You can elevate your front foot on a platform (2 to 4 inches maximum). Doing so would increase the range of motion and make the exercise more challenging.

8. Clamshell with a Dumbbell

Clamshells are a beginner-friendly exercise for developing the gluteus medius and minimus, but you need to increase the resistance to keep challenging yourself.

One simple way to provide the necessary overload is by placing a dumbbell on the side of your top thigh and holding it in place while doing the exercise. 

The advantage is that you can control the resistance and use a progressively heavier dumbbell as you build up your glutes.

Muscles worked: gluteus medius, gluteus minimus, tensor fasciae latae

How to:

1. Lie on your left side with a light dumbbell close to your body.
   
2. Bend your knees, bring your feet together, and stack your legs.
   
3. Lift your left shoulder off the floor and support your upper body on your forearm.
   
4. Put the dumbbell on your right thigh, just behind the knee. Hold it in position with your right hand.
   
5. Engage your abs, inhale, and lift your right knee toward the ceiling while keeping your feet together.
   
6. Pause at the top and slowly lower the knee to the starting position as you exhale.
   
7. Once finished, lie on your right side and do the same number of reps.

Form tip:

Pick a light dumbbell to start, and do smooth and controlled repetitions. Using jerking motions would allow you to lift more weight but at the expense of providing tension to the correct muscles.

Related article: Top 15 Gluteus Minimus Activation Exercises

9. Glute Kickback On Floor (With Dumbbell)

Kickbacks on the floor are a great addition to any glute workout with dumbbells. In addition to being one of the best glute exercises with dumbbells, glute kicks are simple to learn and provide the necessary overload for growth.

Plus, the movement offers a great range of motion and comes close to being a proper glute isolation activity.

Muscles worked: hamstrings, glutes, midsection

How to:

1. Place an exercise mat on the floor and get down on all fours with a dumbbell to your side.
   
2. Grab the dumbbell and place it behind your right knee, squeezing it between your calf muscle and the back of your thigh.
   
3. Plant both hands flat on the ground and directly underneath your shoulders.
   
4. Retract your shoulder blades, take a breath, and engage your abs.
   
5. Tilt slightly to the left and drive your right leg back and up in one fluid motion while squeezing the dumbbell in position.
   
6. Move up until your right knee is in line with your hips, pause for a moment, and slowly lower it to the starting position as you exhale.
   
7. Inhale again and repeat.
   
8. Once finished, place the dumbbell behind your left knee and do the same number of reps.

Form tip:

Do slow and controlled repetitions through a full range of motion. Stretch your glutes as you lower your leg to the starting position and follow up with a strong contraction at the top.

10. Dumbbell Sumo Squat

Sumo squats are among the best glute dumbbell exercises to include in your training. The movement is relatively simple to learn, offers excellent overloading potential, and trains a range of lower-body muscles. 

A wider stance emphasizes the adductors (inner thigh muscles) and allows the glutes to contribute more.

You can include the sumo squat early or near the end of dumbbell glute workouts. You can do sets with a heavy dumbbell early in your training or finish off with high-rep ‘burnout’ sets.

Muscles worked: calves, hamstrings, glutes, quadriceps, adductors, back, midsection, arms

How to:

1. Have a dumbbell in a vertical position and grab the top weight plate with both hands.
   
2. Stand tall with the weight at hip level and assume a wide stance with your feet more than shoulder-width apart and your toes pointing out.
   
3. Retract your shoulder blades, take a deep breath, and engage your abs.
   
4. Descend into a squat while keeping your heels on the ground.
   
5. Move down until the dumbbell is close to the floor and your thighs are parallel to the ground.
   
6. Pause for a moment and press through your heels to straighten your knees. Exhale near the top.
   
7. Inhale again and repeat.

Form tip:

Squat as deeply as you can while maintaining balance. EMG data shows that glute activation increases in proportion to squat depth (9).

11. Lateral Lunge (Dumbbell)

The lateral lunge is an excellent addition to any effective glute dumbbell workout. Unlike most exercises, where you only move front and back, lateral lunges force you to move to your sides. 

One great benefit of such a movement pattern is that it develops the hip adductor and abductor muscles that don’t receive as much stimulation through regular strength training.

Like other variations, the lateral lunge allows you to overload your lower body with more weight and stimulate strength gains.

Muscles worked: gluteus medius, gluteus minimus, tensor fasciae latae, adductors, quadriceps, back, midsection

How to:

1. Grab a dumbbell, raise it in front of your chest, position it vertically, and place your palms against the top weight plate.
   
2. Have your feet hip-width apart with your toes pointing slightly out.
   
3. Take a deep breath and engage your abs.
   
4. Lunge to the right, planting your foot flat on the floor, and immediately descend by bending your right knee. Keep your left leg straight and your foot flat on the ground.
   
5. Move down until your right thigh is almost parallel to the floor, pause briefly, and press through your heel to straighten your knee.
   
6. Immediately bring the right leg to the starting position as you exhale.
   
7. Take another breath and lunge to the left, bending your left knee.
   
8. Keep alternating between left and right until you’re done.

Form tip:

Lean your torso forward by hinging at the hips when you lunge to either side instead of trying to maintain an upright upper body. In addition to promoting stability, doing so allows you to extend your hips at the top of each repetition, activating the glutes.

12. Dumbbell Step-Up

Dumbbell step-ups are traditionally a quadriceps exercise, but they also develop the posterior chain. 

Specifically, a taller object (e.g., gym bench, plyo box, etc.) shifts the emphasis to the gluteal region.

You can include the exercise near the middle of glute workouts with dumbbells, aiming for at least ten reps per side.

Muscles worked: hamstrings, glutes, calves, 

How to:

1. Hold a dumbbell in each hand and stand in front of an elevated and sturdy object (e.g., a plyo box).
   
2. Retract your shoulder blades, take a deep breath, and engage your abs.
   
3. Raise your right foot and plant it flat on the elevated platform.
   
4. Press through the heel to straighten your knee, bringing yourself on top.
   
5. Carefully step off as you exhale.
   
6. Inhale and raise your left foot in the same way.
   
7. Alternate between left and right until you’re done.

Form tip:

Press through your front heel instead of propelling yourself through the ball of your rear foot. Doing so is necessary for engaging the correct muscles.

FAQs

Can you build your glutes with just dumbbells?

There are many dumbbell workouts for butt growth and strength gain. The above 12 exercises are part of the many activities you can use and organize in various workout programs and routines.

How do you hit all three glute muscles?

The best way to train all three gluteal muscles is to perform multiple exercises using various loads, repetition ranges, and tempos.

What is the most effective glute workout?

There isn’t a single best dumbbell booty workout. It mostly comes down to your preferences, abilities, and workout goals. For instance, someone interested in strength should consider hip thrusts, whereas simple activities like clamshells can be enough to produce growth.

How often to train the glutes for best results?

Research recommends training each muscle group two to four times per week for optimal results (10). For example, you can train your glutes on Monday and Thursday.

How long does it take to see progress?

Most trainees will see positive results from their training within a couple of months. However, factors like your nutrition, training effort, consistency, and technique will affect how quickly you can progress.

Final Thoughts

Training the glutes is beneficial because these muscles impact your posture, athleticism, and overall physical capacity. 

Performing various exercises will ensure that each of the three muscles receives sufficient stimulus for growth. In addition, consume enough protein (at least 0.8 grams per pound of body weight) and strive to improve your workout performance in the long run (11).

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The post 12 Dumbbell Glute Exercises for a Head-Turning Behind appeared first on Hevy - #1 Workout Tracker & Planner Gym Log App.

One muscle group arguably has the most significant impact on how your back looks: the latissimus dorsi, commonly known as the lats.

This article covers lats functions and anatomy, how to activate them, and 8 of the best dumbbell lat exercises to experiment with in your training.

What are the ‘Lats’?

The lats, also known as the latissimus dorsi, refer to a pair of large, triangular muscles in the upper body (1). 

The latissimus dorsi muscles cover a significant portion of the middle and upper back and are responsible for many motions.

Your lats run from below the shoulder blades, along both sides of the spine, and connect to the pelvis (1). The muscle originates from several points, including the ilium (uppermost part of the hip bone) and scapula, and inserts into the humerus (large upper arm bone). 

The muscle’s primary functions relate to the following (1): 

• Shoulder extension (bringing your arms from any position to behind your body)
• Arm adduction (bringing your arms from your sides toward your midlines)
• Internal arm rotation (inward rotation at the shoulder joint when the elbow is at a 90° angle)

In gym training, one of the best ways to target and activate the lats is by performing rowing/pulling exercises. Examples include pull-ups, pulldowns, and bent-over rows (2, 3). 

Developing the lats is necessary for maximizing your back and pulling strength, improving your posture, and attaining the desired V-taper back. 

Why Use Dumbbells For Lat Exercises?

Using dumbbells for lat exercises offers some distinct advantages. 

1. More Even Growth

Dumbbells force both sides of your body to work independently, allowing for more balanced development. In contrast, barbell exercises train both sides simultaneously, which can cause your dominant side to take over and magnify any existing imbalances.

2. Excellent Range of Motion

Most dumbbell lat exercises offer an excellent range of motion, allowing you to stretch and shorten the muscle group effectively. For example, a dumbbell pullover stretches your upper back as you bring the weight behind your head and promotes an intense contraction at the top of each repetition.

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3. A Great Overload

Dumbbells provide an impressive overload. Beginners can start with the lightest pair and gradually progress to the top of the stack, building muscle and back strength along the way.

4. Pick from Many Activities

There are many effective lat exercises to include in your training. You can use various loads to target your lats from different angles, even if you only have a pair of adjustable dumbbells.

8 Dumbbell Lat Exercises For a Broad And Strong Back

1. Dumbbell Row

Rows are one of the most effective dumbbell lat exercises you can do, even at home.

How to:

1. Grab a dumbbell and stand tall.
   
2. Place your free hand on a sturdy object like a gym bench or chair.
   
3. Stagger your stance by bringing one foot forward and the other back.
   
4. Lean your torso forward by hinging at the hips. Strive to maintain a neutral back and have your upper body parallel to the floor.
   
5. Retract your shoulder blades, take a deep breath, and engage your abs.
   
6. Pull the dumbbell up and in until your elbow is at torso level and close to your body.
   
7. Pause at the top and slowly extend your arm as you exhale.
   
8. Inhale again and repeat.
   
9. Once finished, grab the weight with your other hand and do the same number of reps.

Quick tip:

Pull the dumbbell smoothly, striving to engage your lats on each rep. Avoid using too much weight, as that can force you to use jerking motions, taking the tension away from the lats.

2. Bent Over Row (Dumbbell)

Bent-over rows are among the overlooked lat dumbbell exercises, mostly because people prefer to do the single-arm row we reviewed above.

How to:

1. Grab a pair of dumbbells and stand tall with your feet shoulder-width apart and chest out.
   
2. Lean your upper body forward by pushing your buttocks back. Have your torso parallel to the floor and your arms slightly bent.
   
3. Take a deep breath and engage your abs.
   
4. Pull both dumbbells up simultaneously, keeping your elbows close to your body.
   
5. Bring your elbows to torso level and squeeze your upper back muscles.
   
6. Slowly extend your arms without protracting your shoulder blades. Exhale.
   
7. Take another breath and repeat.

Quick tip:

Consider using lighter dumbbells for more reps (up to 15 per set). Doing so will make it easier to maintain your position and possibly reduce spinal loading.

Related article: 10 Compound and 4 Isolation Back Exercises for an Impressive V-Taper

3. Chest-Supported Incline Row (Dumbbell)

The chest-supported incline row is also among the best lat dumbbell exercises. Lying on an incline bench reduces the risk of using momentum because your torso is stationary.

How to:

1. Grab a pair of dumbbells and position yourself on top of an incline bench (set at 30 to 45 degrees). Alternatively, lie face down on the bench and then reach down to grab the weights.
   
2. Plant the balls of your feet on the floor for balance.
   
3. Retract your shoulder blades and have your arms straight and to your sides.
   
4. Take a breath and engage your abs.
   
5. Pull both dumbbells up simultaneously, bringing your elbows to torso level and squeezing your lats at the top.
   
6. Pause briefly and extend your arms as you exhale.

Quick tip:

Keep your elbows close to your body and row the dumbbells toward the lower end of your ribcage. Doing so can improve lat activation and emphasize the lower portion of the muscle group.

4. Dumbbell Renegade Row

Renegade rows are among the less used lat exercises with dumbbells. People mostly do the movement as part of a functional fitness routine, but it can also work as part of a gym program to promote lat growth.

How to:

1. Grab a pair of hexagonal dumbbells and get down on all fours.
   
2. Position the dumbbells roughly shoulder-width apart on the ground and parallel to one another.
   
3. Grab the weights and extend your body into a push-up position. Have your feet shoulder-width apart and your entire body straight as an arrow.
   
4. Retract your shoulder blades, take a deep breath, and engage your abs.
   
5. Tilt slightly to your left and pull the right dumbbell in one fluid motion, bringing your elbow to torso level.
   
6. Pause briefly and extend your arm, setting the dumbbell on the ground as you exhale.
   
7. Take another breath and repeat.
   
8. Once finished training your right side, tilt your body in that direction, and do the same number of reps with your left arm.

Quick tip:

Squeeze your abs to draw your ribcage closer to your pelvis. Doing so will prevent your lower back from arching and keep you in a safer position.

Related article: Barbell Back Workouts for a Strong and Muscular Back

5. Dumbbell Lat Pullovers

Pullovers come close to being the best dumbbell exercise for lats. However, unlike most other dumbbell lats exercises, these don’t include elbow flexion and involve the biceps to a smaller degree.

How to:

1. Grab a dumbbell and sit on the ground with a flat gym bench behind you (perpendicular position).
   
2. Place the weight over your hips and position your upper back on the gym bench.
   
3. Extend your arms and position the dumbbell vertically over your chest. Your palms should face the ceiling and be flat against the top weight plate, forming a diamond shape between your thumbs and index fingers.
   
4. Bend your knees and plant your feet flat on the ground.
   
5. Bring your shoulders back, take a deep breath, and engage your abs.
   
6. Carefully bring the weight behind your head while maintaining a slight bend in your elbows. You should feel a stretch in your lats.
   
7. Pause briefly and pull the dumbbell over your chest as you exhale.

Quick tip:

An excellent way to stretch your lats is by dropping your buttocks toward the floor as you bring the dumbbell behind your head. Then, as you pull the dumbbell toward the starting position, thrust your hips toward the ceiling, similar to a hip thrust.

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6. Dumbbell Seal Row

Seal rows are also among the most effective dumbbell lat exercises. The movement resembles chest-supported rows, but you must lie on a flat bench instead of one set at an incline.

How to:

1. Raise a flat gym bench at a height where you can fully extend your arms without hitting the floor when you lie face down. For instance, you can use a couple of plyometric boxes.
   
2. Hold a dumbbell in each hand and lie face down. Extend your arms and have your wrists neutral (palms facing one another).
   
3. Retract your shoulder blades, take a deep breath, and engage your abs.
   
4. Row both dumbbells in one fluid motion, raising your elbows to torso level.
   
5. Pause as you squeeze your lats and slowly extend your arms while keeping your shoulders retracted.
   
6. Exhale near the bottom and repeat.

Quick tip:

Due to the stationary torso position, you can afford to use more weight for fewer reps. Ensure that you perform each repetition smoothly and avoid jerking the dumbbells up and down.

7. Kroc Row

Kroc rows resemble barbell rows because of the tremendous overloading potential. The difference is that the movement trains one side at a time, reducing the risk of muscle imbalances.

How to:

1. Grab a dumbbell and place your free hand on top of an elevated object––for example, on the back support of a gym bench set at an incline. The goal is to maintain a more upright torso.
   
2. Position your other hand to your side with your wrist neutral (palm facing your body).
   
3. Stagger your stance for stability, retract your shoulder blades, and engage your abs.
   
4. Take a deep breath and row the dumbbell toward your lower ribcage until your elbow is at torso level.
   
5. Pause at the top position, squeezing your lat muscle briefly.
   
6. Slowly extend your arm as you exhale.
   
7. Inhale again and repeat.
   
8. Once finished, grab the weight with your opposite hand and do the same number of reps.

Quick tip:

Don’t be afraid to use some momentum for the movement, especially on your last reps of challenging sets, but do so within reason. Using jerking motions on each rep can allow you to lift more weight at the expense of proper muscle activation.

8. Dead-Stop Dumbbell Row

Dead-stop rows make for an excellent dumbbell lat workout. The movement resembles Pendlay rows because the objective is to rest the weights on the floor between repetitions.

How to:

1. Place the dumbbells on the floor.
   
2. Lean forward and bend your knees to grab the weights without lifting them off the ground.
   
3. Retract your shoulder blades, take a deep breath, and engage your abs.
   
4. Pull both dumbbells in one fluid motion until your elbows are at torso level.
   
5. Pause briefly at the top and slowly extend your arms as you exhale.
   
6. Set the dumbbell on the ground, take another breath, and repeat.

Quick tip:

Set the weights on the floor for at least a second before initiating a new rep. One common mistake is bouncing the weights off the floor, which affects muscle activation.

Conclusion

The above are 8 of the best dumbbell lat exercises. Of course, you don’t have to do all of them, but it certainly pays to experiment and see what works best.

Pick the exercises that feel best, maintain proper form on every rep, consume enough protein, and maintain a slight calorie surplus (4, 5). Progressively overload your body by increasing your workouts’ difficulty and your lats will grow.

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Check out the Hevy app if you’re looking for even more effective movements for each muscle group and a simple way to organize them into workouts.

FAQs

1. How to perform free weight lat exercises safely?

Focus on three key areas:

• Warm up well before each workout by doing some light cardio, dynamic stretching, and warm-up sets (gradually increasing the load over several sets) (6)
• Maintain proper form, striving to activate the correct muscles on each rep
• Recover adequately between sets to maintain high performance; up to 3-4 minutes of recovery might be necessary between your heaviest and most challenging sets (7)

2. What is the best way to activate your lats?

It mostly comes down to practice. A helpful mental cue is to imagine that your hand is merely a hook for the weight. Doing so allows you to pull through the elbow, improving lat engagement.

3. Why can’t I feel my lats during dumbbell rows?

Not feeling your lats on dumbbell rows or any other exercise likely results from improper form or the use of too much weight.

In such a case, reduce the load, slow down the tempo, and actively try to establish a mind-muscle connection with your lats.

4. How do I activate my lats before a workout?

One good option is to do various lat exercises (dumbbell rows, lat pulldowns, etc.) with light weights for multiple reps. Again, maintain a slow tempo, squeezing your lats as you pull and allowing them to stretch as you extend your arms.

The post 8 Dumbbell Lat Exercises for a Broad and Muscular Back appeared first on Hevy - #1 Workout Tracker & Planner Gym Log App.

But what if you’re sick of the movement or don’t have access to a leg press machine?

Luckily, there is a solution: do other, equally effective movements. This article will review 11 fantastic leg press alternative exercises for leg mass and strength. 

What is the Leg Press, and What Makes It Effective?

The leg press is considered an isolation exercise because it primarily targets the quadriceps and involves one joint: the knee (1). But unlike other exercises in the category, leg presses offer benefits similar to those from compound lifts.

An advantage of the exercise is that it allows you to overload your lower body with more weight. Trainees are often capable of leg pressing more weight than they can squat, which promotes mechanical tension that supports hypertrophy (2). 

To perform the leg press, you must sit inside a machine, place your feet on a platform, and engage your lower body muscles to repeatedly press the platform away from yourself. The movement is similar to a squat but easier to perform because you don’t have to worry about stability, optimal body alignment, and such.

There are several types of leg press machines. The two primary types are the standard (angled) one, where you press the platform forward and up, and the horizontal one, where you maintain a more horizontal body position.

The leg press is a favourite exercise of many trainees for several reasons. 

1. Easy to Learn

Most notably, it is easier to learn, especially when compared to squats. Plenty of trainees prefer to stick with the more straightforward leg press instead of making an effort to master the squat and similar compound exercises.

2. Back Support

Unlike compound exercises like the back squat, where the barbell rests behind your neck and on top of your trapezius muscle, leg presses offer excellent spinal support because your back is positioned against a padded platform. As a result, you experience much less back stress and are less likely to aggravate an old injury.

3. Safe to Do

Every leg press machine has safety catches that allow you to rack the weight at almost any point. If you attempt to lift more weight than you can handle or take a set to failure and struggle to complete the last rep, rack the weight and escape safely.

4. Great Overloading Potential

Another reason why trainees love the leg press is that it allows them to use a lot of weight and feel stronger. Of course, that can often result in ego lifting, but lifting greater loads with proper form can result in excellent quad growth and strength development.

5. Experiment with Intensity Techniques

The final reason trainees love the leg press is that it works excellently with intensity techniques, such as dropsets and giant sets.

For example, you can do a set with a heavy load, remove a couple of plates, do a few more reps, and repeat several times until you’ve stripped all the weight.

Such techniques are not mandatory for effective training, but they allow lifters to do more work in less time and switch things up.

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What Muscles Does the Leg Press Work?

As briefly mentioned, the leg press is considered an isolation exercise despite sharing many similarities with squats. It primarily trains the quadriceps, which make up the front portion of the thighs and produce knee extension (straightening of the legs) (1, 3). 

In addition to the quadriceps, leg presses involve the glutes, hamstrings, calves, and adductors (inner thigh muscles) to some degree. Tweaking your foot stance and range of motion can affect muscle activation.

For instance, a wider stance with toes pointing out is more beneficial for the adductors. In contrast, a narrower stance puts greater emphasis on the quadriceps. 

Placing your feet lower on the platform makes the exercise more knee-dominant and improves quadriceps activation. In contrast, having your feet higher on the platform and training through a more extended range of motion leads to greater glute involvement.

Your midsection (abs, obliques, lower back, etc.) also plays a minor role in the leg press but isn’t nearly as active as in squats and other free-weight activities.

Leg Press Alternative Exercises With Machines

1. Smith Machine Leg Press

A Smith machine leg press is one of the best leg press variations. You can perform these if you’re tired of the classic leg press or your gym doesn’t have a vertical leg press machine. 

Unlike a regular leg press, where you sit inside a machine and press a platform away from yourself, the Smith machine leg press is slightly different. 

You must lie on the floor, raise your feet toward the ceiling, and place them against the Smith machine bar. As a result, the direction of pressing is straight up.

It’s best to start with an empty bar and have someone spot you while you’re first learning to do the exercise because it can be challenging.

How to:

1. Set the Smith machine bar at hip height.
   
2. Place an exercise mat on the floor and lie down. Position your arms to your sides with your hands flat on the floor for balance.
   
3. Raise your legs toward the ceiling and place the middle of your feet against the bar. Your feet should be roughly shoulder-width apart with your knees bent.
   
4. Engage your abs and inhale.
   
5. Grab the bar with both hands and carefully unrack it while supporting it with your feet.
   
6. Inhale and slowly lower the bar while keeping your back in contact with the exercise mat.
   
7. Pause at the bottom and press the bar, exhaling near the top.
   
8. Once finished, rotate the bar to the initial position with your feet to rack it.

Pro tip:

Pay attention to the bar’s range of motion during the exercise and set the safety pins below that level. That way, the bar will never fall on you, even if you lose your footing or get too tired to complete the last repetition.

2. Hack Squat (Machine)

Hack squats are an excellent exercise, especially for those with no leg press machine. The movement is an effective leg press alternative because the two share many similarities:

• Identical range of motion
• Similar movement pattern
• Excellent overloading potential
• Good back support
• Emphasis on the knees and quadriceps
• Safe to perform, even for people with old injuries
• Easy to learn, which makes them perfect for beginners

The primary difference is the direction of pressing. Leg presses traditionally have you push the weight horizontally or upward, whereas a hack squat is more similar to a regular barbell squat. You place the weight on your shoulders and move up and down by bending and extending your knees.

How to:

1. Add the appropriate load to the hack squat machine.
   
2. Set yourself up by positioning your back against the padded platform and shoulders against the top pads. Next, grab the handles to the sides of your head.
   
3. Position your feet in a comfortable stance with your toes pointing slightly out. Keep your knees slightly bent.
   
4. Retract your shoulder blades, take a deep breath, and squeeze your abs.
   
5. Press through your heels to straighten your legs and unrack the weight with the handles.
   
6. Take another breath and descend by bending your knees.
   
7. Go down until your knees are at a 90-degree angle, and pause for a moment.
   
8. Press through your heels and flex your quads to straighten your legs. Exhale near the top.
   
9. Once finished, rack the weight and take a break.

Pro tip:

Treat the movement as you would a regular squat. Find your optimal foot position and width to ensure a strong base, and always keep your heels on the floor.

One common mistake trainees make is lifting their heels off the platform and pressing through the balls of their feet, which creates a lot of joint stress and leads to instability.

3. Smith Machine Squat

Smith machine squats are among the more effective leg press variations. Like hack squats, the movement shares numerous similarities to the leg press, which makes it the ideal replacement.

The range of motion, movement pattern, and overloading potential are identical, both exercises train the same muscles, and neither is necessarily hard to master. 

One difference between Smith machine squats and the leg press is that the former doesn’t have the same back support. Instead, you must rely on proper midsection bracing to keep your spine in a strong and stable position, similar to a regular squat.

How to:

1. Set the Smith machine bar at chest height and add the appropriate weight.
   
2. Place your hands evenly on the bar and tuck your head underneath, placing your upper back against it, similar to a barbell squat.
   
3. Walk your feet forward to position them up to one foot in front of your torso.
   
4. Position your feet roughly shoulder-width apart with your toes pointing slightly out.
   
5. Retract your shoulder blades, take a deep breath, and flex your abs.
   
6. Press through your heels to lift the Smith machine bar and rotate it slightly to unrack.
   
7. Take another deep breath and descend until your thighs are parallel to the floor.
   
8. Pause at the bottom for a moment and press through your heels to straighten your legs. Exhale near the top.
   
9. Inhale again and repeat.
   
10. Once finished, turn the bar in the opposite direction to rack it before relaxing your body.

Pro tip:

You can keep your feet directly under the Smith machine bar and do the exercise as you would a regular barbell squat. But due to the fixed bar path, the movement can feel awkward and result in significant spinal loading.

Walking your feet out keeps your back in a healthy position and allows you to emphasize the quadriceps, similar to a leg press.

4. Leg Extension (Machine)

Leg extensions on a machine are a practical leg press substitute. Moreover, the two share some similarities that make them interchangeable.

One notable benefit of leg extensions is that the overloading potential is decent. The quadriceps are large, four-headed muscles with excellent potential for force production, allowing you to progress more quickly, even weekly. Stronger trainees can often lift 155, 175, or even 200+ lbs.

In addition, the range of motion is identical, and the two exercises develop the quadriceps without putting any stress on the back.

How to:

1. Select the appropriate weight on the machine.
   
2. Set the back support for your knees to be just over the edge of the seat when you sit down.
   
3. Set the bottom pad to be just over your feet when you set yourself up.
   
4. Sit down, position your back against the pad, and place the bottom pad against your lower shins.
   
5. Grab the handles to your sides for stability, retract your shoulder blades, and take a deep breath.
   
6. Flex your quadriceps to extend your legs against the resistance, pausing at the top position for a moment.
   
7. Slowly bend your knees but keep the weight off the stack to maintain tension on your quadriceps. Exhale.
   
8. Inhale again and repeat.
   
9. Once finished, lower the weight to its stack and take a break.

Pro tip:

Start with a lighter weight that allows you to do at least 12 smooth and controlled repetitions through a full range of motion. Doing so will help you establish a stronger mind-muscle connection and develop your quadriceps more effectively.

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Leg Press Alternative Exercises with Free Weights (Dumbbells, Barbell, etc.)

5. Goblet Squat

Goblet squats are an effective leg press dumbbell alternative. To perform these, you must hold a weight in front of your chest, which forces you to maintain a more upright torso. As a result, hip extension occurs to a much smaller degree, and your quadriceps have to do most of the work (4). 

A notable benefit of the exercise is that it develops your upper back and midsection alongside the quads. You can work up to a respectable weight and cause the necessary overload for muscle and strength gain.

How to:

1. Grab a dumbbell and lift it in front of your chest. Have the dumbbell in a vertical position and place your palms against the top weight plate with your fingers on top for extra support.
   
2. Have your feet in a comfortable stance with your toes pointing slightly out.
   
3. Retract your shoulder blades, take a deep breath, and squeeze your abs.
   
4. Descend into a squat until your thighs are parallel to the floor.
   
5. Pause for a moment and press through your heels to bring yourself to the top.

Pro tip:

Keep the weight against your chest. Doing so will make it easier to maintain your balance and reduce the strain on your biceps and shoulders.

6. Squat (Barbell)

The barbell squat is one of the most popular leg press alternatives. Like the leg press, squats primarily target and develop the quadriceps through knee extension. 

A significant difference between the two movements is that squats are more challenging to learn and perform correctly, whereas leg presses are less intimidating and more beginner-friendly. In addition, squats make it harder to maintain good posture, balance, and body alignment.

In addition to developing the quads, the squat also works the hamstrings, glutes, midsection, upper back, shoulders, and arms to a much greater degree (5).

How to:

1. Set the barbell at collarbone height.
   
2. Grab the bar evenly and have your hands slightly more than shoulder-width apart.
   
3. Tuck your head underneath and position your trapezius muscle against the barbell.
   
4. Retract your shoulder blades, engage your midsection, and have your feet a few inches apart with your heels on the floor. Your knees should be slightly bent.
   
5. Inhale and straighten your legs to unrack the barbell.
   
6. Take a couple of careful steps back to clear enough room and position your feet roughly shoulder-width apart.
   
7. While maintaining a rigid body position, inhale and descend into a squat.
   
8. Move down until your thighs are parallel to the floor.
   
9. Pause for a moment and press through your heels to bring yourself to the top as you exhale.
   
10. Once finished, rack the barbell carefully and take a break.

Pro tip:

Imagine that you’re trying to sit on an invisible chair during squats. Doing so will make it easier to keep the barbell over your center of gravity and your heels glued to the ground.

Related article: Best Leg Workout and Exercises for a Strong Lower Body

7. Bulgarian Split Squat

Bulgarian split squats are an excellent leg press at-home alternative you can do with little to no equipment. For instance, if you don’t have weights at home, you can use a jug full of water for resistance and elevate one foot on a chair or sofa.

One excellent benefit of the split squat is that it trains the same muscles as a leg press. Your quadriceps do most of the work, but the hamstrings and glutes contribute to stability and hip extension (6).

Another advantage of the movement is that it trains your legs one at a time. Doing so allows both sides of your body to work independently, reducing the risk of muscle imbalances.

How to:

1. Stand tall, extend one leg back, and place the foot on an elevated object: gym bench, plyo box, chair, etc.
   
2. Plant your front foot flat on the ground. Have your arms to your sides for balance.
   
3. Retract your shoulder blades, take a deep breath, and engage your abs.
   
4. Descend into a squat by bending your front knee.
   
5. Move down until your front thigh is almost parallel to the floor. Your knee should be directly over your ankle at the bottom position.
   
6. Press through your heel to straighten your front leg and move to the starting position. Exhale.
   
7. Inhale again and repeat.
   
8. Once finished training one side, switch leg positions and do the same number of reps.

Pro tip:

Do the bodyweight version to master proper form and improve your stability. Start holding a pair of dumbbells or weight plates once you’re proficient and can easily do at least 15 controlled reps per leg.

Related article: Best Home Workout for Men: 8 Recommendations for All Levels

Effective Bodyweight Leg Press Alternative Movements

8. Box Jump

Box jumps are a plyometric exercise that serves as an effective leg press alternative. 

The movement relies on explosive movement, which recruits a large percentage of fast-twitch muscle fibers in the lower body. As a result, box jumps develop power (rate of force production) and make you more athletic.

An added benefit is that you don’t need any equipment apart from a sturdy object. For example, a plyo box works well because these come in various sizes, but you can also use a gym bench.

How to:

1. Stand in front of an elevated object (plyo box, gym bench, etc.) with your feet shoulder-width apart, toes pointing slightly out, and arms to your sides.
   
2. Retract your shoulder blades, engage your abs, and inhale.
   
3. Bend your knees to descend into a quarter squat as you lean your torso forward to generate momentum. At the same time, extend your arms behind your torso.
   
4. Press through your heels as forcefully as possible and swing your arms forward, propelling yourself into a vertical jump.
   
5. Land on the elevated object as you exhale and carefully step back.

Pro tip:

You can start practicing the exercise without an elevated object. Once you have some experience, start using a standard plyo box, which is 20 inches tall. For reference, a typical gym bench is roughly 15 to 17 inches tall.

9. Assisted Pistol Squat

The assisted pistol squat is an advanced at-home leg press alternative that develops the quadriceps, hamstrings, glutes, and midsection.

Like Bulgarian split squats, the movement trains one leg at a time, which is beneficial for preventing side-to-side muscle imbalances.

Another benefit of assisted pistol squats is they provide an excellent training stimulus because you must support your entire body weight on one leg. Even stronger individuals can overload their quadriceps with a few sets of pistol squats.

How to:

1. Stand next to a sturdy object you can hold onto for balance.
   
2. Retract your shoulder blades, engage your abs, and take a breath.
   
3. Lift your left foot off the floor and keep your right foot flat on the ground.
   
4. Descend into a squat by bending your right knee and extending your left leg forward.
   
   Go down until your right thigh is roughly parallel to the floor, and press through the heel to straighten your leg. Exhale near the top.
   
5. Once finished training the right leg, plant your left foot on the floor, lift the opposite one in the air, and do the same number of reps.

Pro tip:

Pistol squats rely on good ankle mobility because your knee will be in front of your foot at the bottom. 

Take extra time to warm up your ankles through mobility exercises, such as static stretches, to boost your performance. Here’s one example:

1. Stand against a wall and have the toes of one foot several inches away.
   
2. Lean on the leg and drive the knee forward as much as possible while keeping the heel flat.
   
3. Hold for up to 60 seconds and repeat for your opposite ankle.

Resistance Band Exercise Alternatives to The Leg Press

10. Spanish Squat

Spanish squats are an excellent but underrated leg press alternative with bands. The goal is to place a heavy band behind your knees, anchor it on a sturdy object (e.g., squat rack), and have it pull you forward. 

The position allows athletes to maintain vertical shins during the exercise and sit back without losing their balance. As a result, Spanish squats train the quadriceps through a full range of motion without putting any stress on the knees.

Physiotherapists often recommend the Spanish squat to trainees recovering from a knee injury. The movement is also helpful for those experiencing patellofemoral pain (in the front, around the kneecap) during other quad exercises.

How to:

1. Take a strong looped resistance band and tie it to a sturdy object, such as a squat rack beam. The band should be at roughly knee height.
   
2. Step inside the resistance band and position it against the back of your knees.
   
3. Take a few steps back to stretch the resistance band, allowing it to support your body weight.
   
4. Have your feet in a comfortable stance with your toes pointing slightly out, retract your shoulder blades, and engage your abs.
   
5. Inhale and descend into a squat.
   
6. Keep your weight on your heels and descend until your thighs are parallel to the floor. You can extend your arms forward for balance.
   
7. Pause at the bottom for a moment and press through your heels to move back to the top position. Exhale.

Pro tip:

Unlike other squat variations, there shouldn’t be any movement at the hips that causes forward torso lean. Imagine that your back is against an invisible wall. The objective is for your torso to move up and down in a straight line.

11. Squat (Band)

Banded squats are another effective resistance band alternative to leg presses. The objective is to step over a looped resistance band and wrap it over your body to get the necessary resistance for an effective workout.

One notable advantage of band squats is that the resistance gradually increases as you straighten your knees, leading to a forceful quad contraction at the top.

How to:

1. Take a looped resistance band and step over it. Use the same stance you would for other squat variations––feet roughly shoulder-width apart with your toes pointing slightly out.
   
2. Grab the opposite end of the resistance band, stretch it, and place it behind your head and against your upper back. The band should be fairly stretched at that point.
   
3. Hold the resistance band with both hands, retract your shoulder blades, and engage your abs.
   
4. Inhale and descend into a squat while keeping your heels on the ground.
   
5. Move down until your thighs are parallel to the floor, and press through your heels to bring yourself to the top. Exhale.

Pro tip:

Another way to perform the exercise is to step over a band and loop it over your shoulders. The position is similar to front squats and forces you to maintain a more upright posture.

FAQs

1. Can I train my legs without the leg press?

Absolutely. As you can see, there are plenty of alternatives to the leg press machine. You can always find creative ways to train your quadriceps, hamstrings, and glutes, regardless of your available equipment.

2. How do I do a leg press without a machine?

You need a machine to perform the leg press, but some neat alternatives offer similar benefits. 

For example, you can leg press on a Smith machine by lying on the floor and pressing the bar toward the ceiling. Similar movement patterns to the leg press include machine hack squats, Smith machine squats, Spanish squats, and goblet squats.

3. Can I replace the leg press with deadlifts?

Deadlifts are not the best leg press replacement because they are a compound exercise that primarily trains the posterior chain: glutes, hamstrings, and back (7). In contrast, the leg press is an isolation exercise focusing on the quadriceps.

4. Can I do a leg press at home?

No, unless you have a leg press machine at home. Still, you can do fun and effective alternative exercises, including band squats, Spanish squats, assisted pistol squats, and Bulgarian split squats.

Final Thoughts

The leg press is a popular exercise for good reasons. It strengthens the lower body, provides excellent back support, and is relatively easy to learn. 

Still, there are plenty of leg press alternatives to strengthen and develop your quadriceps if you’re sick of the movement or don’t have access to that machine.

Some of the above movements are more similar to leg presses than others, but each offers unique benefits and deserves consideration.

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