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zakruti.com » Sport, fitness, workout » Jeff Cavalier
12 Exercises That Completely Change The Human Body

12 Exercises That Completely Change The Human Body

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22 Days To Double Your Pullups - Subscribe to this channel here - In this video, I’m breaking down the 12 exercises that completely change the human body and are great at helping people who do them build muscle, increase strength, improve athletic performance, and create a body that is more resilient to injury. These are not random exercises. These are fundamental movement patterns that train the entire body, from your legs, glutes, back, chest, shoulders, arms, and core to the smaller stabilizing muscles that often get overlooked. The best exercises for building muscle are not always the flashiest. They are the ones that allow you to progressively overload, move through the right ranges of motion, train multiple muscle groups, and develop strength that carries over to everything else you do. That is why exercises like squats, deadlifts, bench press, pullups, pushups, rows, lunges, curls, triceps extensions, face pulls, and banded external rotations all belong in a complete workout plan. I start with the squat, one of the most important lower body exercises for building stronger legs, glutes, hips, and overall lower body strength. If traditional squats bother your knees or low back, I’ll show you exercise variations like the Bulgarian split squat and box squat to help you train the same movement pattern with less discomfort. Next is the deadlift, one of the best strength exercises for training the posterior chain, including the glutes, hamstrings, spinal erectors, and upper back. The key is learning how to hinge properly. Whether you pull from the floor, elevate the bar, or use a trap bar deadlift variation, mastering the hinge is one of the best things you can do to build strength and protect your lower back. The bench press earns its place as one of the best upper body exercises for building the chest, shoulders, and triceps. If shoulder pain gets in the way, I’ll show you how a controlled dumbbell press can help restore stability while still allowing you to train the horizontal pressing pattern effectively. Pullups are another must-have exercise. They are one of the best bodyweight back exercises and one of the most effective ways to build your lats, upper back, grip strength, and relative body strength. Whether you use weighted pullups, assisted pullups, or band-assisted pullups, the movement belongs in your program. If you are trying to improve your pullups, the goal is to choose the version that matches your current strength and progress it from there. Pushups also make the list, but only if they are challenging enough. If you can easily do 30, 40, or 50 reps, it is time to choose a harder pushup variation so you can continue building strength and muscle. The right pushup variation can challenge the chest, shoulders, triceps, and core with nothing more than your bodyweight. I’ll also cover the importance of rows, lunges, barbell curls, triceps extensions, face pulls, and banded external rotations. Rows help balance out your pressing and build the upper back. Lunges train single leg strength, stability, and athletic control. Barbell curls and triceps extensions complete the development of the arms. Face pulls and banded external rotations help strengthen the rotator cuff, rear delts, and upper back muscles that keep your shoulders healthier over the long term. A complete workout program should not just be a collection of random exercises. It should include the best exercises for strength, muscle growth, athletic movement, injury prevention, joint stability, and total body development. These 12 exercises check all of those boxes. They train the major movement patterns your body needs, they can be modified for different ability levels, and they give you a foundation that almost every lifter can benefit from. If you want to build muscle, get stronger, improve your pullups, and train with a smarter plan, make sure these exercises are represented in your program. If you want a complete workout plan that includes these must-do exercises and organizes them into a step-by-step program based on your goals, head to athleanx. com using the link above and check out 22 Days To Double Your Pullups. For more videos on the best exercises for building muscle, the best strength exercises, bodyweight exercises, corrective exercises, pullup workouts, and complete workout plans, subscribe to ATHLEAN-X here on YouTube and turn on notifications so you never miss a new video.
Date: 2026-07-10

Comments and reviews: 20


Hi Jeff, my Therapist was switched on me to a young woman and when I told her that I occasionally push to failure she said I was doing to much and cut my appointments from twice a week to one so I explained that yesterday my Chiropractor just got my neck to release after forty years still refused to correct my schedule saying I push myself too hard, so I asked her to do me a favor and watch you. Hopefully she learns more about building muscle. I have gotten better just doing what you show us. THANK YOU Danny R. Taylor
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At 66 (5'7. 155, I have lived with a severed long head biceps tendon for 26 years. So, my right shoulder has issues and I broke my left distal clavicle 10 years ago while mountain biking. It is painfull to do overhead presses, bringing heavy bench to my chest, inclined press. I do 50 pull-ups - (25, 15, 10, drop sets (6-8 sets) of bench (225lbs>135lbs. I can see that even close grip rows (3 sets, 15-10 reps) are not enough to stabilize my shoulder. I will try more rotator cuff work.
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Agree on everything except deadlifts, very often gyms don't have trap bars or other equipment you mentioned to do deadlifts differently and safely. And most people simply aren't well versed in body mechanics/science enough to understand the risks involved. I know too many people who have a slip disc because of ego lifting and bad advice. Hence considering the risk to reward ratio, deadlifts can be ignored. Just my two cents.
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Vertical/horizontal push and pull, hip hinge and carry. That concept is all you need for functional strength and can be accomplished in as little as 8 exercises: overhead press and pull-up for vertical, push-up and row for horizontal, deadlift and squat for hip hinge, and farmers carry with face pulls thrown in for prehab. Do rotating or offset variations of those basic concepts for stability through the core. All good.
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Regarding the 12 variations Very difficult to remember every single one of them and try to apply something in your workout with consideration of difficulty and some variations and you have go back to that I would think have to be incorporated and at least a minimum of two workouts I’d have to be an expert fight to remember and choose accordingly and that requires lots of time What to do what to do
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What about dec ending sets with DB’s that you showed in the past incline, sitting up immediately and then a drag curl no rest going from the heavy weight for all three movements then 5 lbs less each time. I start with 25 lbs then after the three variations I reduce the weight by 5 lbs and descend right down to 10 lbs and the last set is the original 25 lbs sitting only.
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Best compound exercise known to man is still the DB Snatch. Properly done it hits more muscles than almost anything else. Add some rowing for a dynamic warm up, a few push ups for the chest and anterior chain, stretch it out and go home. Not for body building but for all the rest of us, hit's em all!
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i am training 4 days a week, if i divide these in 2 groups 6 per each, and repeat in a week like saturday 6 and sunday other 6, tuesday the first 6 and wed the last 6 again, can someone help me if this will improve my body or i have to add other to the program
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The 12 in no particular order:
1. Squat
2. Deadlift
3. Bench press
4. Pull-up
5. Face pull
6. Overhead press
7. Lunge
8. Row
9. Bicep curl
10. Lying tricep extension
11. Pushup
12. Banded external rotation
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Agreed on the bench press, I can’t use a barbell because of an AC joint injury, but I started using dumbbells with about 60-70% of the weight I used to lift, but slowing it down makes it so that my muscles still get sore. Better this than nothing.
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What's an alternative to deadlifts My apartment gym doesn't have a squat rack or barbell. It does have a straight angle Smith machine so I've been using that, but not sure how effective it really is since the form will not be the same
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Kind sir, can for us knee n older gents who find the squat an issue can you provide a video example of a combined squat-dead lift. I often try it but, want to ensure I am not assuming this will both develop legs n lower back at the same. TY
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. 10 Squat
1: 15 Deadlift
2: 20 Bench Press
3: 20 Pull-up
4: 15 Face Pull
5: 00 Banded External Rotation
5: 58 Lunge
7: 10 Pushup
8: 30 Overhead Press
9: 30 Lying tricep ext
11: 10 Barbell curl
12: 00 Row
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I'm having trouble with runner's knee and as a result: squatting. One workaround I found was using a straight bar and a cable system. I can squat deeper than I could with a barbell and use less weight, and it's pain free.
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911, what's your emergency
There's a video recommending something called banded external rotation without mentioning dips or RDLs.
We'll send an officer immediately. Stay calm and turn the video off while you wait.
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1. Facepulls
2. Facepulls
3. Facepulls
4. Facepulls
5. Facepulls
6. Facepulls
7. Facepulls
8. Facepulls
9. Facepulls
10. Facepulls
11. Facepulls
12. Facepulls
13. Facepulls (supplementary)
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I'm guessing the list is along the lines of.
ab vaacumes
overhead squat
front squat
DL
side DL
pull up
side plank
birddog
deadhang
high jump (squat jumps)
sprints
cleans
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These exercises are missing one important movement: the hamstring curl. As someone who can't squat productively because of ankle mobility, I fall back on lunges/leg extensions/lying leg curls to work my legs.
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My PT taught me the rotator cuff exercises at one of my first visits. He said, Do it every time at the gym before anything else. I've had them in my warm-up for years now. Guess what. No shoulder issues!
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I think the external rotation should be swapped with a lateral raise since the face pull already trains external rotation and you are not going to get death Star delts without some form of a lateral raise
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