Individuals who have been actively involved in performing their exercises and workout every single day can also work on attaining a spectacular physique for themselves. It is just natural for individuals who are working on improving their body physique to want to get a strong and muscular body that are captivating to the eyes of other individuals. It is definitely not as intricate as many would want you to think and you would only have to focus and train hard daily by doing some of these exercises, so that you are rewarded with a stronger and powerful physique.

Following are some of the exercises that individuals can perform to help them sculpt strong and powerful physique:

1. Wide Grip Pull-Ups:

Wide-Grip Pull-Ups
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This exercise actually is one of the variations of the pull up exercise that is performed by individuals for improving their upper body strength, in addition to helping them improve their posture and physique. As you perform this movement, your back muscles, including chest and shoulder muscles are targeted and worked in the process. This exercise is not only challenging for those individuals who have just started performing workouts, but also for other athletes who possess considerable experience. As the wide-grip pull up is being performed by you, you are also in a position to increase the strength of your V-Shaped Latissimus Dorsi muscles which are also popularly known as the lats, apart from improving your core strength.

Equipment Required:

• Pull-up Bar

How to do this exercise?

• Start by getting up and standing with a pull-up bar right in front of you.

• You can start by reaching for the bar on the top and firmly grasp the bar with your hands. Make sure that your hands are kept a little wider than shoulder-width apart.

• You must now breathe in deeply and also try and squeeze the glutes, while also keeping your abs braced.

• You must try to reduce the strength of your shoulder blade and subsequently push your elbows straight downwards on to the ground.

• Bring your chin on to the bar till your lats become completely contracted. Now, try and gently lower yourself once again onto the starting position.

• You have completed one rep.

You can try and do about 2 sets comprising of 5 reps each per set in the beginning and can slowly increase the number of reps after you become comfortable with performing this exercise regularly.

2. Wide-Grip Seated Cable Row:

Wide-Grip Seated Cable Row
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This is one of the strength training exercises that help individuals improve strength of their upper body, apart from strengthening their physique. This exercise actually works on your back muscles, including the muscles present in your arms, some of them being your lats, traps, including the front portion of your upper arm. Moreover, it also helps individuals to keep their spine properly aligned.

Equipment Required:

• A Cable Machine

• Straight Bar Cable Attachment

• A Flat Bench (optional)

How to do this exercise?

• First, you must get yourself seated either on a flat bench or on the floor.

• Now, you must hold on to a straight bar which is attached with your hands at a position that is a little wider than shoulder-width apart.

• Further, you must try and keep your torso back. In this way, the arms would stay extended fully, while you are able to support the weight.

• You must start pulling the bar onto your waist as your chest is kept forward, while keeping your shoulders down.

• The weight must now be brought back to the starting position.

• You have completed one rep.

You can try and do at least 2 sets comprising of 5-6 reps each per set.

3. Alternating High Pulley Row:

Alternating High Pulley Row
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This is one of the exercises that lays focus on the latissimus dorsi muscles of individuals in particular which are also popularly known as the lats. By doing this exercise, individuals would be going through a complete range of motion. This would help them obtain the maximum benefit from such workout. Further, you would also be able to obtain some rotation to an extent on your back as the feet are being moved, thereby helping contract your lat muscles further.

Equipment Required:

• A Cable Machine

How to do this exercise?

• You can start off by getting up into a standing position and face the cable machine, keeping your feet at about hip-width apart. You can set up the pulley on to a higher position.

• Get to hold the cable with one of your hands, while your palms are kept facing inwards.

• You must now try and begin to start pulling the cable away as much as possible, till the hand falls in line with your chest.

• Upon releasing the cable again, you can bring your foot back to the original position.

• You can now switch the cable on to your other hand, as the cable extends to the height of your head.

• After stepping the foot backwards, you can continue to repeat the pull with your other arm.

• You have completed one rep.

You can try and do at least 2 sets comprising of 8-10 reps using each arms alternatively.

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The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


A Journalist with a passion for writing articles covering specific areas related to fitness, technology, healthcare and nutrition.

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