Top 30 New Year’s Resolution Ideas For Men – Grab Ahold Of Greatness
I’m writing this guide rather early this year and for a good reason: Why wait until New Years to make a change in your life?
Let’s face it, New Year’s resolutions produce two types of men each and every year: The action takers and the action fakers. You certainly don’t need to walk inside your local gym during the month of January to know that. So what divides the two?
For starters, a great deal of men today refuse to set goals because doing so will add unwanted risk into their lives. The thought of not achieving these goals creates the idea of future failure, and ultimately they succumb to their own fears. The moment they believe they are unable to commit to their goals, they disregard them entirely.
While other gentlemen accept their goals, their failure to accomplish them stems from a lack of accountability. They might have a road map of where they are going in life, yet they may no idea as to how swiftly they should go.
They’ll say, “I’ll get it done,” however, they procrastinate by adding a million excuses along the way. “If I’m not hung-over.” “If it’s between my golfing lessons and son’s dentist appointment.” The same can be said about sacrifice; it’s something most men refuse to make.
However, the biggest reason of them all entails failing to define your goals in the first place. For some this means having absolutely zero goals, for others, it means having incredibly weak goals to go after.
With that said, I have decided to put together this list of the top 30 best New Year’s resolution ideas for men below to help you get a better start now or in January. You will find new goals to set that include everything from finances to relationships, personal style and beyond.
Consider them a starting point. Take these ideas and turn them into gigantic goals that you cannot accomplish in two or three lifetimes. Set the bar higher than you’ve ever dreamed of, and you will see a greater rate of success in return.
1. Double your net worth.
One of my personal favorites.
2. Get in shape.
It’s time to stop taking your health for granted! Make this year the year you lose ten pounds of fat or perhaps gain ten pounds of muscle.
Start eating better and start introducing more organic and wholesome foods into your diet. Cut back on the cheap fast food and take out. Hold yourself accountable when it comes to your gym attendance record.
You don’t need fitness books, supplements, etc. to get started! Nor do you need a gym pass to do pushups on the floor or to jog laps around the park.
3. Do more hands on volunteer work.
If you say you’ll volunteer at a soup kitchen later on in the year, it’s more than likely you’ll forget all about it. Instead of going that route set a minimum amount of hours for volunteer work. 100 hours is a great starting point to choose.
On a side note, investigate a charity or group before you donate time and money. Some go a little extreme with “operating expenses” and lack efficiency which is unfortunate. In other words, ensure your effort goes to good and honest use.
4. Stay motivated and disciplined.
Spend less time on things that aren’t productive. If they aren’t a part of your goals, they shouldn’t be a part of your life! Period.
Don’t wait until you’re lying down on your death bed looking back only to realize: You could have spent far more time building a better life, being with family, etc. instead of sitting on your butt and watching TV for 8 hours a day like 90% of the population.
Track how much time you waste, and I promise the number will shock you!
5. Cut out the bad habits.
What is your vice? Smoking, gambling, booze? Step back and evaluate how these things affect your finances, health, or life and even family as a whole.
If you have good habits going for you, don’t use the new year as a way to rest easy and take a break. Doing so will throw you off routine and your accountability will slowly slip right back down the drain.
6. Travel more.
Did you know that it’s possible to visit over 20 countries in a single year? (In total there are 196 as of today.) Don’t make the excuse of saying it’s simply out of your budget; that’s easy.
Everyone thinks like that at first glance. Get creative when it comes to travel expenses. In reality, you can join countless reward and frequent flyer programs to rack up airline miles and bonus points. You can track discounted and last minute flights online to move around the globe on a shoestring budget.
If traveling still isn’t for you, considering taking in local art, music and culture. Pay the history museum a visit or tour an art gallery if you haven’t done so in ages. Even meet ups like dog walking and photography groups can be an excellent way to explore undiscovered areas and attractions of your local city.
7. Manage your finances.
It’s time to check and clean up your credit report. You can do so for free with an online service like Credit Karma. When you sign up, you’ll get more than just a credit score number. You’ll be able to see everything from collections to balances, payment history, and even recommendations.
If your credit score is non-existent or in the gutter, spend some time repairing it. Virtually anyone can open a secured credit card these days. You can deposit around two hundred dollars or so, and use it as if you would with a real credit card. Within six months of on-time payments, you should notice a significant improvement in your score.
Just make sure to avoid any of the secured cards with annual fees or monthly service charges. Trust me; you don’t want those.
Pay off your old debts (highest interest % first): Perhaps it would be wise to satisfy your collection accounts and move forward in life. Or you can dispute your collections. Doing so costs you nothing and often results in them getting removed from your credit report.
If a family member or friend has loaned you money, keep your word and pay them back. It’s easy to forget or take their generosity for granted. Don’t burn good relationships that way.
Take note of how much you’re spending on frivolous purchases! Things may be cheap, but when bought by the handful, however, they add up in the end. For instance, take something so simple as buying soda at the grocery store versus the gas station every day. You waste $600 per year and $48,000 over a lifetime. That’s a lot of dough!
Now think of everything else you have bought that you either really didn’t need or spent foolishly on. If you have a lot of junk, sell it.
Don’t be a victim to compound interest when it comes to debt. Put your money to work for YOU. Get a retirement account going. Invest in an index fund if you aren’t sure of which stocks you want to purchase.
If you want to go the individual stock buying route, go with companies that you believe in. Ones that will be around for generations to come. Hold those stocks forever and refuse to let go when the market panics in times of trouble.
Build an emergency fund and prepare for the unexpected.
8. Reevaluate relationships
If you are single aim set your goals to meet and talk to at least 100 women this year, not just 1. Put some pressure on yourself. If you are in a toxic relationship with a woman, move on.
Life’s too short to be with someone you don’t love! (Or someone who doesn’t truly love you.)
If dating is a struggle for you this will help: How to get a girlfriend.
9. Make clean breaks
Dump toxic friends from your life along with all the negative and miserable people that want to drag you down with them. All the people that put you down. If you are a high-performance businessman, start surrounding yourself with mentors who already have accomplished what you wish to achieve. The same people will ultimately hold you accountable when you fail to do so.
Remember, you are the average of the five people you spend the most time around.
There is nothing wrong with getting a new phone number and blocking contacts if you wish to move forward in life without them!
10. Be a better businessman
The truth is, starting a business is not for everyone and it might not be for you. While others are quitting their jobs for the first time to turn an idea into a reality, there are still things anyone can do that require overcoming less fear.
I’m talking about revamping your resume, applying for a new job, or simply asking for a raise. Regardless if you’re aiming to raise company profits or raise your paycheck, find a way to level up.
Read up on: How to be a successful businessman.
11. Hold yourself accountable.
Define and write down your goals. It’s rather amazing this needs its own section. However, it wholeheartedly does. If you want to accomplish your goals and New Year’s resolutions this year, you must write them down. That doesn’t mean logging them in your brain mentally; it means putting pen to paper.
Regardless if you use a sheet from a notebook or a tacky posted note, tape that piece of paper on your front door or bathroom mirror. That list of goals must be shoved in your face on a daily basis if you wish to reach them in the future.
Start keeping track of what needs to get accomplished on a daily and weekly basis.
12. Step out of your comfort zone.
Take more risks in life. Skydive, ski for the first time, build a house, rock climb, take a lap in an exotic car you cannot afford, etc. If you have never squeezed the trigger on a firearm before, go to the range and learn how they work firsthand.
Regardless of what the activity may entail, aim to do something that scares you on a daily basis. While there are millions of things you can do, it all goes back to the point above You must write them down as fear often produces forgetfulness.
13. End all of the excuses.
Don’t dwell on your past. It is what it is. Accept your past mistakes and failures. You are where you are in life because of you and nobody else!
If you were raised with a terrible background, you have the power to change your future ultimately. It doesn’t matter if you are unhappy, flat broke, abused, overweight, etc. it all rests in your hands.
14. Read more.
Turn the page to a new year and a new book. Believe it or not, but reading 50 books a year is attainable if you wish to do so. If your goals require you to take action, don’t allow yourself to view books as a way of making progress!
Speaking of reading, you can also take up a new foreign language.
See the: Top 150 best books for men.
15. Act as if there were no limits to your ability.
Be all that you can be this year. Start believing that you are worthy of all the goals and successes you wish to achieve. Demand that you be the best version of yourself on a daily basis.
Understand that we only make changes for two reasons in life: Desperation or inspiration.
16. Call, don’t text.
When you have something important or a grand announcement to make, pick up the phone and dial away. Don’t share your favorite moments in life with others over text.
17. Reinvest in your style.
Give the jeans and t-shirts look a rest. Dust off that old suit that has been tucked away in the closet and give it a try one. Wear it for an entire day and set the tone for how you wish to present yourself to the world. Set the bar early when it comes to dressing for success.
Understand that good grooming isn’t just shampoo, deodorant and soap. Read this skin care guide for men, and you’ll know what you’ve been missing out on for all of these years.
Of course, you can also get a new haircut and whiten your teeth too. Consider polishing up your dress shoes or getting the soles repaired if they are worn down. Donate all those old clothes you never wear to charity and those who truly need them.
18. Find a new hobby
One that grows you as a man. See the See the: Top 75 best hobbies for men.
here; I’m sure you’ll find one that interests you.
19. Deep clean your place or car.
Don’t live in filth! Hire a maid or car detailer if you have to. You don’t need to wait for spring cleaning to roll around. Star early.
20. Grow a beard.
You know you want to.
Discover: How to grow a beard.
21. Move around.
If you’ve been dreaming of starting a new life in a new place, do it. Don’t wait until you’re 80 to decide downtown New York was a much better place to live than in the middle of nowhere in Detroit. By then it will be too late. You can get an AirBnB rental for a few days and use an Uber to explore what each city around the country has the offer. Both of which can be quite affordable.
If you find a city you love, you always have the option of getting fast housing in the form of an apartment.
In reality, there are a lot of gentlemen who wish to move to a new city, but doing so isn’t easy, I know. However, it’s still something that just gets put off over and over again. You’ll say next year, and then the same thing next year, and again the year after that and so on.
22. Get Defensive.
Obtain your CCW permit to carry a firearm. If you’re anti-gun, consider taking a self-defense course instead. Regardless of which route you chose: Every man should know how to protect himself, his family and those around him who are unable or too weak to do so.
Don’t put it off until it’s too late. The unexpected can and does happen to good, honest people who never once dreamed of it.
While preparing for a zombie apocalypse seems over the top, a simple power outage or car accident on the hand on the contrary, isn’t. Check on or invest in things like a new flashlight and first aid kit for the new year.
23. Save a life.
Adopt a dog. These animals are lonely, afraid and waiting for you to rescue them. Many of which will be put down if you don’t act now.
As a fellow pet parent, I can’t stress this enough: A dog will impact your life in more ways than know. The loyalty and unconditional love you receive in return is unlike any other kind in this world.
You’ll learn what things like patience and understanding and responsibility mean too. If you are not a very social person a dog will definitely turn you into one.
24. Kiss a lot of frogs.
Meet new people. Make new business deals and form new partnerships. Work your magic to get financing for that business idea of your dreams.
If your line of work entails being a home builder for example: Network at a conference. Attend or give a seminar speech. Make yourself known in the industry.
Treat life like it’s a stock portfolio. Build up a large portfolio (of people). Everyone you meet will pay dividends either now or more than often, later on in the future. Hence why showing respect is so important.
Consider joining a meetup group or Toastmasters if you are lacking in the social department.
25. Smell the leather more often.
Dream bigger by touring luxury homes, having dinners at expensive country clubs, and sitting in new exotic cars at dealerships that cannot afford. Don’t 10x your goals, 100x your goals and beyond.
Set goals in which you cannot achieve in one or two, or three lifetimes. The bigger your goals this year, the greater your end success will be next year.
26. Stop seeking approval.
Start trusting your gut. You don’t need to share your self-doubts about anyone but yourself. Doing so ultimately gives you a reason to fail before you make an actionable attempt. Understand that you don’t need your parents to OK your idea of starting a business.
You have to start trusting yourself to make the right decisions in life.
If you see a beautiful woman at the bar, don’t ask your friends if they think she’s single or hot. Grow a pair of balls and walk up to her without their nod of approval first.
27. Stop acting as if everything will kill or haunt you.
For some men, asking out a woman produces so much fear and stress they act as if it a life or death decision. Others obsess over everything from small items to major purchases as if the wrong one will haunt them for all of eternity. While it’s wise to investigate to invest less, most take it to an extreme.
A few years from now those stylish dress shoes you loved at the time will be your least favorite pair. That new car you bought will get replaced later on by a new model from the manufacturer. It will have all the features you have been dreaming of plus much more.
A woman who rejected you will mean nothing when you meet the woman of your dreams a month later on. Your business idea may fail, though you may take that failure and use it as a brick for paving your road to success.
Discover: 75 Famous Failures.
28. On romance
Women want a man who acts like a king, yet treats them like a queen. When it comes to New Year’s resolutions, don’t use them as a way to be more romantic with your woman for just one night. Buying flowers or treating her to a special day of pampering isn’t going to cut it. You should be doing that throughout the year.
This year, do something that far too many men overlook: Take a moment to explore all the bad habits you bring that ultimately sour the relationship. Discover what really bugs her and work on changing it or improving yourself.
Believe it or not, but a toilet seat that’s always left up can be enough to drive some women absolute mad. As crazy and bizarre as it sounds, it can rock an entire relationship. Imagine someone doing something annoying every single day, day after day, and you get the idea.
Now, some of these things are going to be totally illogical and make no sense. There’s no doubt about that. However, it’s really easy to miss even the most obvious ones when you don’t put in any effort to look for them in the first place.
Remember, relationships are a way for you to grow as a better gentleman. Usually, we all of these mistakes even if minor, hit us right after a relationship has ended. Start paying attention early, and your connection to your partner will strengthen.
29. Don’t pay more than you have to.
Consider checking your current car insurance rates against the market. With a full year of no accidents or speeding tickets hopefully, your bill may be lower. Do the same with your phone service, cable/internet provider, renter’s insurance, and so on.
If you have great credit, consider moving from a non-rewards card to a rewards card. While 1-3% cash back does help save money, the real perks are the cardholder benefits.
Take for instance one of Citi’s programs called price rewind. They pay you the cost difference on an item that goes on sale after you purchase it. I believe you can claim up to $2,500 per year or somewhere in the range.
30. Make More Sacrifices Early On
Pay the price of action. Be willing to make more scarifies early on. In doing so, you will give yourself more choices in life for the following next year. Make this the year that you stop putting your priorities ass backwards.
Don’t get suckered into the easy excuse that everyone else always proclaims: “I want to have a life.” Because 12 months from now, you will look back disappointed at all the things you failed to accomplish, and the cycle will repeat itself.
“Memento mori,” which means “Remember you will die” is a testament to the limited time you have on this planet.
Time is the greatest thing any man can spend in his lifetime: Don’t waste it!
10 Best Bicep Exercises for Men
If you’re looking to bulk up and build some drool-worthy biceps, you’ve come to the right place! Whether you’re looking to work it out in the gym or get some reps in at home, this list has various workouts to pick and choose from when working towards your dream arms.
Large bicep muscles are a true testament to a well-seasoned workout and can do wonders for your personal appearance. It can really pay off to incorporate some bicep workouts into your regular routine if you’re looking to add some well-earned girth to your upper body.
Many people don’t know that working to add some muscle mass to your biceps can be a bit of a challenge. However, don’t let that stop you! Though it may be hard, it is not impossible, as long as you zero in on target exercises and put some strict commitment to your workout goals. Before we dive into the bicep workouts you’ll need to master to tone your physique, let’s learn more about this muscle group.
Breaking Down Your Biceps
Let’s begin with some Bicep Muscles 101. Your biceps (known in Latin as biceps brachii, meaning “two-headed muscle of the arm’) are a large group of tendons found on the front-facing section of your upper arm. This muscle comprises two tendons, attached to the scapula bone in the shoulder and the radius bone found at the elbow. These tendons are often referred to as the “short head” and “long head,” combining to make up the single bicep muscle.
Your bicep is designed to both rotate your forearm and flex your elbow, allowing you to accomplish lifting and pulling movements. They are one of the most powerful muscles in your upper arm, supporting and stabilizing other muscles as you accomplish daily tasks. The biceps are also the only muscle group in the collection of muscles that make up your upper arm that pass through two joints, both the shoulder and elbow.
Key Bicep Workout Tips
It is in the best interest of anyone looking to get into the world of weightlifting to make their biceps a top priority. However, because biceps are involved in much of our daily heavy-lifting tasks, they are especially susceptible to harm. You must take care when strengthening this muscle group, as strains and tendon tears can happen easily. Be sure to keep some of the following tips in mind before embarking on your new bicep workout routine:
Always Properly Stretch
As with any workout, it is always important to ensure you are properly warmed up before you begin! While some may find this step tedious and boring, we promise you’ll notice an immediate difference if you incorporate some simple stretches into your pre-workout routine.
By properly stretching, you increase blood flow to your muscle groups, providing better oxygenation, and leading to better bulking results. As an added bonus, this increased blood flow and oxygenation will also lead to less risk for tears or muscle soreness while heavy lifting.
Invest in Equipment
To get your dream biceps faster, investing in some equipment can really make a difference. For those of you with a gym membership, most of the equipment referenced in our listed exercises can be found in any standard gym. For those who are embarking on a bicep workout journey from home, investing in some basic equipment can make a huge difference in your results.
Getting a set of basic dumbbells should be a priority for those working on their biceps at home. Resistance bands can also work as a great substitute in these exercises, with some modifications. If you’re looking to invest and build a larger home gym, an adjustable workout bench, cable machine, and barbell bar would also be worthwhile additions.
Don’t Forget to Squeeze
The novice lifter may not know the importance of squeezing with each rep. If you’re looking to build some serious muscle mass, squeezing the top of each muscle contraction as you exercise is a key practice. You are putting force and tension on the muscle by squeezing, breaking down fibers to build new mass. Constant tension is a must in bicep workouts if you want to reach maximum results.
Switch Up Your Routine
Finding your perfect routine can be nice but be sure not to let it get stagnant! It’s ideal to switch up your exercises every so often to ensure you’re reaching your full potential and properly working out this muscle group. Vary your reps and sets as you go, change up your equipment, and try new types of exercises as you reach for your goals.
When building your bicep routine, try to come up with two different variations, alternating between them weekly. By embarking on this kind of routine, you should be able to build fuller biceps faster and see visible results in as soon as eight to twelve weeks.
Take Deep Breaths
This may seem obvious, but don’t forget to breathe! Some may find themselves unconsciously holding their breath as they exert their strength on a heavy lift. While you may think this is helping, you are causing a lot of internal stress. Holding your breath can cause a momentary spike in blood pressure and leads to less oxygenated blood getting to your muscle groups. It’s more than worth your while to make sure you’re equally focused on taking in some air as you are on your lifting technique.
Many powerlifters use the art of “bracing” while they breathe. To perform this exercise, push your stomach into your chest, also engaging your sides and back as you breathe in, reacting as you would if you were about to get punched in the gut. This brace is essential for your core when doing hardcore lifting and can offer much-needed support during heavy-weight exercises.
Remember to Rest
Just like warming up, taking rest days are essential when it comes to any workout routine. Knowing how often to workout is extremely important. Sometimes you may feel that you want to power through soreness and exercise daily to achieve your results, but rest periods play a significant role in any workout.
Resting is essential for repairing ripped and torn tendons that naturally get worn and broken down as you work them out. Rest days will allow your muscles to fix the microscopic tears caused during workouts, helping your tissue to heal and return better than before. Rest day will also go a long way to prevent muscle fatigue and soreness and reduce your risk of injury in future workouts due to strain.
It is just as important to rest during a workout as it is to rest afterward. While some assume you only need to rest for thirty to sixty seconds between reps, it is actually good to give yourself more time.
When planning your bicep workout, try to find a way to incorporate three to four-minute rests for this muscle group between sets to allow your muscles to return to full strength before starting again. If you don’t want to wait around during the rest period, you could try training a different muscle group in the downtime.
The Ten Best Bicep Exercises For Men
As we stated above, there are many benefits to focusing on biceps as an area of improvement in your own workout routine. If you’re looking to put the work into bulking up your biceps, the exercises we break down below are a perfect starting place. From beginners to seasoned pros, there’s something for every stage of your workout journey to be found here:
1. Standing Dumbbell Curl
The standing dumbbell curl is a classic exercise and can easily be replicated with some basic home equipment. For this exercise, you can use a dumbbell of appropriate weight or improvise with any heavy object at home that you can get a safe grip on. Be sure to take caution when performing this exercise to avoid injury- keep slow control, remember to squeeze, and keep your back straight!
- Standing up straight, hold one dumbbell in each hand, with your arms straight, palms facing forward and down by your sides.
- Keep your elbows locked beside your torso, stationed above your hips.
- While keeping your upper forearms still, curl the weight upwards towards your shoulder as far as you can. Repeat on either arm.
2. Standing Barbell Curl
This is another common bicep exercise, considered an old favorite by many. This exercise is well-liked for a good reason, as it allows you to work on both bicep muscles simultaneously, leading to more even results. When performing a standing barbell curl, be sure to keep your body fixed and straight, and avoid swinging as you lift. Your elbows should also remain by your sides and not move while lifting the weight.
- Grasp the bar with an underhand grip while standing shoulder-width apart.
- Get yourself into position, standing with a straight back, arms extended, and feet together.
- Keeping your upper forearms locked by your side, curl the bar up towards your chest. The bar should not touch your chest.
- After pausing, lower the bar back to your starting position. Repeat.
3. Hammer Curl
The hammer curl can be considered a more nuanced version of the classic dumbbell curl, working to target your biceps from your brachii to your baracialis. This exercises ability to better target the whole of your bicep muscle can help you gain some much-needed bulk. When done properly, a hammer curl can also put less stress on your wrists, if that’s an area of concern.
- Standing straight, hold a pair of dumbbells by your sides, palms facing inwards towards each other.
- Keeping your upper arms locked in place, curl the dumbbells towards your shoulders as far as you can, keeping your palms facing inward.
- Hold your position for a second, then lower the weights back down, entering your starting position.
4. Spider Curl
The spider curl is another variation of the classic curl. This approach can allow for a greater range of motion than other bicep exercises, ensuring that an optimum amount of tension is being held on the muscle. When performing a spider curl, you will need an adjustable workout bench set at an angle where you can stand leaning forward, allowing your arms to hang straight down to the floor while holding your dumbbells or barbell bar.
- Lie down on an angled workout bench, so you are standing, leaning forward, with your arms angled straight down.
- Hold your dumbbells in both hands, palms facing upwards towards you.
- Keeping your upper arms still by your side, curl your dumbbells upwards towards your chest as high as you can.
- Pause briefly before lowering your arms back down to their starting position. Repeat.
5. Zottman Curl
The Zottman is definitely a more complex exercise, but it is worth learning this technique. By leveraging different hand positions to maximize its target multiple muscles, this exercise can allow you to build a more even and balanced look to your bicep. Be sure to take particular care of your positioning when performing this exercise, as improper movement could lead to sprained or tense wrists.
- Stand in a shoulder-width stance, holding a dumbbell in each hand by your side with your palms facing inward towards each other.
- With your palms still facing inward and your upper arms locked, lift your dumbbells until your arms are at a 90-degree angle.
- Once your arms are at a 90-degree angle, rotate your hands, so your palms are facing up toward the ceiling.
- Once in this position, continue to lift up your forearms, twisting your palms, so they are facing outward away from you.
- Lower your arms back to their starting position. Repeat.
6. Regular EZ Bar Curl
An EZ Bar can be a great piece of equipment for working out your biceps, with its undulating handle allowing you to handle more weight than you could with other equipment. It also works to alleviate the pressure on your elbows and forearms, which can be great for healing muscles. Many claim that an EZ bar can stimulate better muscle growth than barbells or dumbbells, but it’s best to pick what works best for you! Adding this variation into your technique could lead to a new go-to set.
- Standing shoulder-width apart, hold the EZ bar in an underhand grip, resting it in front of your thighs.
- Keeping your upper arms locked by your side, curl the EZ bar up towards your shoulders.
- Squeeze your muscles, then slowly lower the bar. Repeat.
7. Incline Dumbbell Curl
An incline dumbbell curl is a variation of the dumbbell curl that works to provide a deeper muscle stretch. You should be on an inclined bench in this curl, sitting upright with your back flat against the pad. If doing this workout at home without access to a bench, any straight back chair or bench will do – just ensure you’re sitting at a roughly 90-degree angle.
- Begin by sitting upright with your back straight, keeping your arms down straight towards the floor, palms facing forward, with a dumbbell in each hand.
- Keeping your upper arms locked and palms upward, curl both dumbbells upwards towards your shoulders as close as you can.
- After a pause, lower the dumbbells, putting your arms back into their start position. Repeat.
8. Chin Up
This classic move is more difficult than meets the eye but can be highly effective when building your biceps. Plus, a good set of chin-ups can also work your shoulder and back to increase that overall upper body bulk when done properly. For those embarking on home workouts, there is a multitude of at-home chin-up bars online- just be sure it is properly installed to avoid any accidents. Any multifunction workout station should have the proper bars to get the job done for those in a gym setting.
- Standing shoulder-width apart, grip your chin-up bar, keeping your palms facing towards your face.
- Pull yourself upwards until your head is fully above the bar, with your feet off the floor.
- After a pause, slowly lower yourself back to your start position. Repeat.
9. Underhand Seated Row
This exercise utilizes any kind of cable machine, working to target both your biceps and your back. This makes it a great exercise for an overall body routine. When performing this exercise, be sure to keep your back extra straight and secure. It’s best not to lean forward when performing this maneuver, adding unnecessary strain and improper form.
- Sitting at a low pulley cable station or rowing machine, grab your straight bar with and underhand grip, shoulder-width apart, palms facing up.
- Pull the cable towards your chest, both keeping your shoulders down and pinching your Shoulder blades together in the back.
- After pausing, return your arms to their starting position. Repeat.
10. Standing Cable Curl
The use of the cable machine can allow you to perform rapid-fire sets with increased tension throughout the bicep, making it perfect for a quick routine. There are also many variations to this exercise, depending on the pulley attachments you attach to your machine. We’ll outline how to perform a standing cable curl with a straight bar attachment in the low position for these instructions.
- Standing shoulder-width apart with a straight back, grab the straight bar with your arms extended, palms facing upward.
- Keeping your upper arms stationary, slowly pull the bar up towards your shoulders as closely as possible.
- After pausing and squeezing your muscles, return to your start position.