Home / Exercises / Bodybuilding Exercises Step by Step Guide – Part II

Bodybuilding Exercises Step by Step Guide – Part II

In this article we will discussed about other muscles of the body and the workouts that will help to develop the certain muscle. In this section we will inform about the muscles and workouts of Shoulder, Forearm, Neck, Traps, Lats and Middle Back.

This is the second part of the article, in first part we have discussed about the muscles of chest, biceps and triceps. You can read other parts of this step by step exercises article by clicking the following link:-

Bodybuilding Exercises Step by Step Guide – Part I

Bodybuilding Exercises Step by Step Guide – Part III

Bodybuilding Exercises Step by Step Guide


Shoulder muscles are the most hard and strong muscle of your body. The workouts that develop the shoulder muscles are also consider as the toughest workouts of the bodybuilding. Shoulder workouts have required a great power and technique, the chances of injury are increased in shoulder workouts. Experts have suggested that don’t start the shoulder’s workout in the beginning stage. First you should spend time on basic muscle development then come to the shoulder. We will hardly suggest that don’t perform shoulder workout with the guidance of your instructor and also do exercises with the help of your friend to lift the weight.

Following are the exercises or workout that helps to develop your shoulder muscle.

  • Alternating Deltoid Raise
  • Arnold Dumbbell Press
  • Barbell Incline Shoulder Raise
  • Barbell Rear Delt Row
  • Barbell Shoulder Press
  • Bradford/Rocky Presses
  • Clean and Jerk
  • Upright Barbell Row
  • Smith Machine Overhead Shoulder Press
  • Standing Dumbbell Press


Forearm is also called brachioradialis, the part of the arm between the elbow and wrist is called forearm. Most bodybuilders don’t give proper attention to this part of the arm and only give their attention to the upper arm. We will prefer to do all exercises of bodybuilding that you look more attractive and a complete person. If you develop one muscle in a good way and neglect the other muscle then it will not give an impressive look to you so you should perform all the workouts.

Here is the name of workouts that develop the muscle of forearm.

  • Bottoms-Up Clean From The Hang Position
  • Cable Wrist Curl
  • Kneeling Forearm Stretch
  • Palms-Down Wrist Curl Over A Bench
  • Palms-Up Dumbbell Wrist Curl Over A Bench
  • Seated Dumbbell Palms-Down Wrist Curl
  • Seated Dumbbell Palms-Up Wrist Curl
  • Rickshaw Carry
  • Seated One-Arm Dumbbell Palms-Up Wrist Curl
  • Standing Palms-Up Barbell Behind The Back Wrist Curl
  • Wrist Rotations with Straight Bar


Mostly people thinks that neck muscles have no need of development because it is invisible. Some people say that neck has no muscles that need to be developed. But we suggest that you should also develop the neck muscles because it has joint with your shoulder. When you have strong and big shoulder muscle with a thin neck then it will give you a bad impression. So to maintain your muscles in a balance way you should equally develop all the muscle of your body. The workouts that help to improve your neck muscles are so simple and easy to perform and also don’t take too much time. You can perform neck workouts once in a week.

Following are the suggested workouts to develop neck muscles.

  • Chin To Chest Stretch
  • Isometric Neck Exercise – Front And Back
  • Isometric Neck Exercise – Sides
  • Lying Face Down Plate Neck Resistance
  • Lying Face Up Plate Neck Resistance
  • Seated Head Harness Neck Resistance
  • Side Neck Stretch


Most of the readers will not fully aware about the traps or Trapezius muscle. It is the muscles that locate on the upper side of your back body. It is the area of neck and under the shoulder that is the backside of chest muscle. It’s also important to develop your chest muscle to balance your body.

Following are the workouts that will improve your Trapezius muscle.

  • Barbell Shrug
  • Barbell Shrug Behind The Back
  • Cable Shrugs
  • Calf-Machine Shoulder Shrug
  • Clean Shrug
  • Dumbbell Shrug
  • Standing Dumbbell Upright Row
  • Upright Cable Row
  • Upright Row – With Bands


Lats or latissimus dorsi muscles are located under the muscles of traps. Lats muscles are equally important as the traps. Some traps workouts also make effect on the lats muscle but there are also separate exercises for lats as well that are under follow;

  • Band Assisted Pull-Up
  • Bent-Arm Barbell Pullover
  • Cable Incline Pushdown
  • Chin-Up
  • Pullups
  • Rocky Pull-Ups/Pulldowns
  • Side To Side Chins
  • Straight-Arm Pulldown

Middle Back

Middle Back or rhomboids muscles are located under the traps and lats muscles. It is necessary to develop and make strong to your back for bodybuilding. When you have a strong back then you can pull weight easily and perform exercises easily.

Following are the good workouts that help to strong you back.

  • Bent Over Barbell Row
  • Bent Over One-Arm Long Bar Row
  • Bent Over Two-Arm Long Bar Row
  • Bent Over Two-Dumbbell Row
  • Mixed Grip Chin
  • Reverse Grip Bent-Over Rows
  • Upper Back Stretch

The second part of the bodybuilding guidance has been completed now. You can read the remaining and final part of the article by clicking the following link. You can also read the previous part as well.

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