Every bodybuilder and every trainer has their own set of go-to exercises that are designed to strengthen and sculpt the body in the most efficient way possible. Getting the most effect in the least time is the goal. As a result, most workouts end up looking alike, as everyone uses the same core group of exercises.
For those who want to try something new, here are some of the more unusual — yet still highly effective — exercises for building mass through bodybuilding.
Triceps EZ Bar Lying Ext/Pullover/Close Grip Press – Triset
Three exercises in one: starting with lying extensions with an EZ bar on a flat bench, bringing the bar behind the head and then up three-quarters. After eight to ten reps, transition into pullovers with elbows pulled tight to the head. After a set of those switch to close grip bench presses with as many reps as possible.
This is a variation of traditional curls. Drag the barbell or EZ bar using an underhand grip. As the bar moves along the body, raise elbows straight going as high and possible and then as low as possible.
Reverse Grip Bent Rows as a Biceps Exercise
To use the Reverse Grip Bent Rows for biceps, keep the elbows close to the body to allow the pull to centralize in the biceps rather than the lats. Watch the amount of weight used, as too much weight will tear the biceps.
Flat Bench Cable Curl
Start on the floor in a sitting a position then place arms across a flat bench with elbows just hanging off the edge. Do a normal curl, holding for a two count at the top of the exercise.
Seated Curls to Standing Curls to Reverse Grip Bent Rows
As with the Triset above, this involves three separate exercises flowing into each other. Start with seated barbell curls for eight reps then move into standing EZ bar curls. After 6-8 reps, put down the bar and switch to reverse grip bent rows for another eight reps.
Adding one or all of these exercises to a routine will add some variety to a workout as well as help work muscles in new and effective ways.