The Only 10 Exercises Men Need to Bulk Up

If you want to build muscle these are the only exercises you’ll ever need. The best part is that these moves won’t only get you ripped but it will also give you more strength, mobility and get you into your dream body.


Be sure to keep in mind that if you’re a beginner trying out these exercises, it’s best to start with lighter weights and work your way up to heavier ones so you can really focus on good form.

Chest supported dumbbell rows

This is a great move, that will force your body into the proper form and build muscle in your back and shoulders as a bonus. The best part of your move is your lower back doesn’t need to stabilize. It allows you to work specifically on your upper back.

Pull – Ups

Pull-ups can be hard. If you’re a beginner and struggling, do as many as you can and then increase the repetitions as you develop strength. It mostly work on your lats and biceps. This will give you the v-shape of wide shoulders and a smaller waist.

Chin – ups

Chin – ups are very similar to pull-ups. the major difference is that chin-ups place more pressure on the biceps. If you want to make more challenging, you can use a dip belt.

Dumbbell single arm row

It is great way to begin the muscle building journey. This move will target your lats, lower traps, rotator cuffs, and erector spinae which helps straighten and rotate your back.

Barbell Squats

This is the best lower body exercise you can find. It will primarily work on quadriceps, but it also targets hamstrings, calves, glutes, and even extends to the lower back. It is also the best natural way to increase testosterone.

Shoulder Presses

You can do this exercise with a dumbbell or a barbell. However, the barbell will be the best to build muscle fast. This exercise will target your deltoids, trapezius, triceps, and rotator cuff muscles.

Barbell bench presses

This exercise will add  definition to your chest muscles and build that big chest most men want to achieve with bodybuilding.

Barbell Row

This exercise helps strength in your back and bulk you up. It’s a challenging exercise to perform but if it’s done correctly it’s one of the most effective exercises. This move will work your upper back, lower back, rhomboids, biceps, glutes,
core and, hamstrings.


Adding, deadlifts to your workout routine when you’re trying to build muscle is a no-brainer. It forces you to use muscles in the front and back of your body. This exercise will give you amazing muscles. It will actually increase your physical strength.

Power cleans

This is one of the most killer exercises you can find. Since, it involves an explosive movement it will engage all the major muscles in your body. This move will get your heart rate going and build a ton of muscle.