13 gym exercise for bulking

Heart
Dot

Barbell Squats

A compound exercise targeting the quads, hamstrings, and glutes. Start with the barbell on your upper back, lower into a squat position by bending your knees and hips, then return to standing.

Blue Rings
Dot

Deadlifts

Another compound movement engaging multiple muscle groups, including the back, hamstrings, and glutes. Begin with a barbell on the floor, hinge at the hips to grab the bar, then lift it while keeping your back straight.

Blue Rings
Dot

Bench Press

Primarily targets the chest, shoulders, and triceps. Lie on a flat bench, grip the barbell slightly wider than shoulder-width, lower it to your chest, then press it back up.

Blue Rings
Dot

Military Press

Works the shoulders and triceps. Sit or stand with a barbell at shoulder height, press the bar overhead until your arms are fully extended, then lower it back down.

Blue Rings
Dot

Pull-ups

Focuses on the back and biceps. Grip a pull-up bar with palms facing away from you, pull yourself up until your chin is above the bar, then lower yourself back down with control.

Blue Rings
Dot

Bent Over Rows

Targets the back, particularly the lats. Bend at the hips with a barbell in hand, pull the bar towards your lower chest, then lower it back down.

Blue Rings
Dot

Dumbbell Lunges

Works the quads, hamstrings, and glutes. Hold a dumbbell in each hand, step forward with one leg and lower your body until both knees are bent at a 90-degree angle, then return to standing.

Blue Rings
Dot

Leg Press

Primarily targets the quads, hamstrings, and glutes. Sit on a leg press machine, push the weight away from your body by extending your knees, then return to the starting position.

Blue Rings
Dot

Dumbbell Shoulder Press

Similar to the military press but with dumbbells. Sit or stand with dumbbells at shoulder height, press them overhead until your arms are fully extended, then lower them back down.

Blue Rings
Dot

Barbell Curls

Isolates the biceps. Hold a barbell with an underhand grip, curl it towards your shoulders while keeping your elbows stationary, then lower it back down.

Blue Rings
Dot

Tricep Dips

Targets the triceps. Position yourself between parallel bars, lower your body by bending your elbows until your arms are at a 90-degree angle, then push yourself back up.

Blue Rings
Dot