How To Make Body Muscles Strong

Summary: Engage in regular strength training exercises to build and tone your body muscles for increased strength and overall well-being.

Exercise 1: Inverted Rows

Inverted rows are a fantastic bodyweight exercise that primarily targets the muscles in your back, including the latissimus dorsi, rhomboids, and traps. They also engage your biceps, rear deltoids, and core muscles. 

Here's how to perform inverted rows correctly:

Step 1: Set Up

• Find a sturdy horizontal bar, like a Smith machine bar or a TRX suspension trainer, or use a barbell in a squat rack.

• Adjust the height of the bar or the suspension trainer so that it's about hip or waist height.

• Stand facing the bar, about an arm's length away.

• Reach up and grip the bar with your palms facing you, hands slightly wider than shoulder-width apart.

Step 2: Body Positioning

• Start with your feet flat on the ground, hip-width apart, and your body leaning back at a slight angle. Keep your core engaged.

• Your body should form a straight line from your head to your heels. Ensure your shoulders are pulled back and down, away from your ears.

Step 3: Executing the Exercise

• Begin the movement by pulling your chest up toward the bar.

• Focus on squeezing your shoulder blades together as you pull yourself up.

• Keep your elbows close to your body as you lift your chest to the bar.

• Once your chest touches or nearly touches the bar, pause for a moment and squeeze your back muscles.

• Lower your body back down slowly and with control until your arms are fully extended.

• This completes one repetition.

Step 4: Repetitions and Sets

• Aim to perform 3-4 sets of 10-15 repetitions, gradually increasing the intensity as you get stronger.

Exercise 2: Lat Pushdown

Lat push down targets the latissimus dorsi (lats), which are the large muscles in your back that give your upper body a V-shape. 

This exercise is typically performed using a cable machine. Here's how to do it:

Step 1: Set Up

• Attach a straight or angled bar to the high pulley of a cable machine.

• Stand facing the machine with your feet shoulder-width apart.

• Grip the bar with your palms facing forward and your hands positioned slightly wider than shoulder-width.

Step 2: Body Positioning

• Start with your arms fully extended, holding the bar at chest level.

• Keep your back straight, core engaged, and shoulders pulled down and back.

Step 3: Executing the Exercise

• Begin the movement by pulling the bar down toward your thighs.

• Focus on using your lats to initiate the movement rather than your arms.

• As you pull the bar down, squeeze your shoulder blades together and continue until the bar touches your thighs.

• Keep your elbows close to your body throughout the movement.

• Hold the contraction for a moment to maximize lat engagement.

Step 4: Repetitions and Sets

• Aim for 3-4 sets of 10-12 repetitions, adjusting the weight as needed to challenge your muscles appropriately.

Exercise 3: Rear Deltoid Exercises

The rear deltoid muscle is located at the back of your shoulders and are responsible for various shoulder movements, particularly the extension and external rotation of the shoulder joint. 

Here are two exercises to target the rear deltoids:

Exercise 1: Rear Delt Flyes

Rear delt flyes can be performed using dumbbells or a cable machine. This exercise isolates the rear deltoids.

Step 1: Set Up

• For dumbbells: Sit on a bench with back support or stand with your feet shoulder-width apart, holding a dumbbell in each hand.

• For a cable machine: Set the pulleys at chest height and attach D-handle attachments.

Step 2: Body Positioning

• For dumbbells: Sit or stand with a straight back and your feet flat on the ground. Hold the dumbbells by your sides with your palms facing each other.

• For a cable machine: Stand facing the machine with a D-handle in each hand, arms extended.

Step 3: Executing the Exercise

• For dumbbells: With a slight bend in your elbows, raise your arms outward and upward until they are in line with your shoulders.

• For a cable machine: With your arms extended, pull the handles outward and upward until they are in line with your shoulders.

• Keep your core engaged and focus on squeezing your rear deltoids at the top of the movement.

• Lower the dumbbells or handles back to the starting position with control.

Step 4: Repetitions and Sets

• Perform 3-4 sets of 10-12 repetitions, adjusting the weight to suit your fitness level.

Exercise 2: Face Pulls

Face pulls are another excellent exercise to target the rear deltoids while also engaging the upper traps and rhomboids.

Step 1: Set Up

• Attach a rope handle or a wide-grip attachment to a cable machine at chest height.

• Stand facing the machine with your feet shoulder-width apart.

• Grip the handle with both hands, palms facing each other.

Step 2: Body Positioning

• Stand with a straight back and a slight bend in your knees.

• Keep your core engaged, shoulders pulled down and back.

Step 3: Executing the Exercise

• Pull the rope handle or attachment towards your face by retracting your shoulder blades and bending your elbows.

• Focus on pulling the handle in line with your face.

• Squeeze your rear deltoids as you pull the rope towards you.

• Hold the contraction for a moment before returning to the starting position.

Step 4: Repetitions and Sets

• Aim for 3-4 sets of 12-15 repetitions, adjusting the weight to match your fitness level.

Incorporate these exercises into your workout routine to strengthen and tone your back, latissimus dorsi, and rear deltoid muscles effectively. Remember to maintain proper form and progressively increase the intensity over time to continue seeing improvements in your strength and muscle development. Always consult a fitness professional or physical therapist if you have any concerns or physical limitations.