Best Exercises To Bulk Up – Upper Body

Chest:

  1. DB Bench Press

  2. Pushups (Incline, Decline, Plyometric)

  3. Chest Flys

  4. Chest Dips

Shoulders:

  1. Shoulder Press

  2. Upright Cable Rows

  3. Lateral Raises

  4. Rear Delt Flys

Abs:

  1. Planks

  2. Leg Lifts

  3. Bicycle Kicks

  4. Six Inches

Traps:

  1. Lat Pulldowns

  2. Lay Pull-ups

  3. Shrugs

Triceps:

  1. Close-Grip Barbell Bench Press

  2. Triceps Pushdown

  3. Skull crushers

  4. Triceps Overhead Extension

Forearms:

  1. Lat Pulldowns

  2. Barbell Rows

  3. Deadlifts

  4. Wrist Roller

  5. Wrist Curls

  6. Reverse Curls

Biceps:

  1. Barbell Curls

  2. Cable Curls

  3. Isometric Holds

  4. Hammer Curl

  5. One Arm Curl

  6. Seated Curls

Back:

  1. Lat Pulldowns

  2. Single Arm Rows

  3. Wide Grip Pull-ups

  4. Reverse Pulldowns

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