Fortunately, you don’t need fancy exercise equipment or costly gym memberships to get your desired results.
We chatted with an expert who shares seven of the best free weight exercises for men to gain muscle.
Then, stand up out of the squat, driving through your heels.
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Then, press through your heels and drive your hips forward to stand back up.
Lie back on the bench, and bring the dumbbells to the armpits as you do.
Press the dumbbells straight up above your chest until locking out the arms.
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Lower them back down to the armpits to start the next rep.
Perform three to four sets of eight to 12 reps at a moderate weight.
In addition, you’re working your entire posterior chain with this exercise.
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Hold a dumbbell in each hand at your sides.
Lower the dumbbells past the knees, then return to standing by driving the hips forward.
Hold a dumbbell in each hand and perform a Romanian deadlift to lower the dumbbells to the knees.
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For barbell thrusters, hold the barbell on your shoulders, and perform a front squat.
Stand up out of the squat explosively.
As you get halfway through the squat, use the momentum to press the barbell over your head.
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Consider starting with a light weight until you perfect this more complex movement.
Dumbbell Lunges
Dumbbell lunges are excellent for building strong legs and improving overall balance and coordination.
This is an excellent example of a compound body movement for building multiple muscle groups,” says Mentus.
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Then, step the front leg back to meet the other foot and return to standing.
Alternate legs for each rep and aim to do 10 reps per leg for 20 reps total.
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