Many beginners build their upper body routine around familiar moves such as bench presses, biceps curls, and pulldowns. Those exercises can be useful, but a routine can leave gaps if it never trains horizontal pulling, different pressing angles, or the side of the shoulders directly. Adding a few less familiar exercises can help cover those areas without making a workout complicated.
The three exercises below are the inverted row, the incline dumbbell press, and the dumbbell lateral raise. Each has a clear job, can be adjusted to suit a beginner, and fits alongside familiar strength exercises. Research on muscle activation can help explain what these movements train, while broader reviews of resistance training help guide how to use them.
It is important to remember that a short term muscle activation study does not prove that one exercise will build more muscle over time. Consistent training, suitable effort, and gradual progression still matter.
1. Inverted Row
Why beginners often overlook it
Pulling exercises often bring pullups or pulldowns to mind, while the inverted row can seem like a less serious option because it uses body weight. In practice, it is a useful way to train the back and arms with a movement that can be made easier or harder by changing the body position.
The inverted row trains the latissimus dorsi, the muscles across the upper back, the rear shoulders, and the biceps. In a study that measured muscle activity during several inverted row variations, researchers recorded substantial activation in muscles including the biceps, latissimus dorsi, lower trapezius, and posterior deltoid. That does not establish which row variation leads to the most muscle growth, but it shows that the movement can meaningfully challenge several upper body muscles.
How to do it
Set a bar in a rack at about waist height, or use a secure suspension trainer. Lie beneath it and grip the bar slightly wider than shoulder width. Begin with your arms straight and your body in a firm line from shoulders to heels. Bend your elbows and pull your chest toward the bar, keeping your body steady. Lower yourself under control until your arms are straight again.
If the full movement is too difficult, raise the bar so your body is more upright. As you get stronger, lower the bar or elevate your feet to make each repetition harder. Use a setup that cannot slip or tip, and make sure the bar is locked securely in place before you begin.
What to focus on
Keep your ribs and hips aligned instead of letting your hips sag or your lower back arch. Pull your elbows toward your sides and bring your chest toward the bar rather than reaching your chin forward. Pause briefly near the top if you can do so without shrugging your shoulders. Smooth repetitions make it easier to control the movement and repeat the same technique each set.
Try two or three sets of six to twelve repetitions. Stop when you can no longer complete another repetition with steady body position. When you can reach the top of your target repetition range on every set, make the exercise slightly more challenging by lowering the bar or adjusting your body angle.
2. Incline Dumbbell Press
Why beginners often overlook it
A flat bench press is a familiar choice for chest training, so beginners may assume that it covers every pressing need. An incline press offers a different pressing angle and involves the chest, front of the shoulders, and triceps. It can provide useful variety within a routine, although it does not replace the value of other presses.
Research comparing bench angles has found that a moderate incline can alter activity in parts of the chest and shoulders during the movement. The study measured muscle activity during individual sets, rather than long term growth, so it should not be read as proof that an incline press is automatically better than a flat press. It does support the practical idea that changing the angle can change the demands of the exercise.
How to do it
Set an adjustable bench to a modest incline, roughly 30 degrees. Sit with a dumbbell resting on each thigh, then use your legs to help guide the weights into position as you lean back. Plant your feet on the floor and keep your upper back against the bench. Start with the dumbbells near the sides of your chest, wrists stacked over your elbows.
Press the dumbbells upward until your arms are nearly straight, without forcefully locking your elbows. Lower them with control until they return near chest level. Keep your elbows at a comfortable angle from your torso instead of flaring them straight out to the sides. Choose light weights first so you can learn the setup and movement before adding load.
What to focus on
Keep your shoulders settled against the bench and avoid bouncing the dumbbells at the bottom. Lower the weights only as far as you can while maintaining a comfortable shoulder position. If the bench is set too steep, the movement may feel more like a shoulder press, so a modest incline is a sensible starting point.
Aim for two or three sets of eight to twelve controlled repetitions. Choose a load that lets you finish each set with consistent technique and a little effort left in reserve. When you can complete all your planned repetitions comfortably, increase the dumbbells by the smallest available amount.
3. Dumbbell Lateral Raise
Why beginners often overlook it
Beginners often spend more time on presses and curls than on direct shoulder work. Presses train the front of the shoulders, but the lateral raise gives the side portion of the deltoid a more direct role. It is a small movement, and it does not require heavy weights to be challenging.
An electromyography study of lateral raise variations found that the exercise variations recruited the shoulder muscles differently. That kind of research measures electrical activity during exercise, not long term muscle growth. It can help explain why a lateral raise is a reasonable way to include direct shoulder work, but it cannot guarantee a particular visual result.
How to do it
Stand with a dumbbell in each hand and your arms resting by your sides. Keep a slight bend in your elbows. Raise your arms out to the sides until your hands reach about shoulder height, or stop earlier if that is where you can move comfortably. Lower the weights slowly to your sides.
Keep your torso steady and avoid swinging the weights upward. Think about leading with your elbows rather than shrugging your shoulders toward your ears. Use light dumbbells at first. If you need to lean back or use momentum to lift them, reduce the weight and regain control.
What to focus on
The lateral raise is usually best treated as a controlled accessory exercise. The goal is to move through a comfortable range with the side of the shoulder doing the work, rather than to lift the heaviest dumbbells possible. Two or three sets of ten to fifteen repetitions is a practical starting point. Increase the load gradually when you can complete the higher end of that range with steady form.
How to Fit These Exercises Into a Beginner Routine
You do not need to perform all three exercises every time you train. Add one or two to a routine that already includes basic pushing and pulling movements, then build up as you become more comfortable. For example, you could pair the incline dumbbell press with an inverted row, then include lateral raises at the end of the workout.
A useful starting point is two or three sets per exercise, performed one or two times each week. Research reviews show that resistance training programs with multiple sets can promote muscle growth, and that a range of loads can work when sets are challenging. Beginners do not need to test their maximum strength or push every set to complete failure. Start with a load that allows controlled repetitions, practice consistently, and increase the challenge gradually.
Track your sets, repetitions, and weights so you can tell when it is time to progress. If technique breaks down, keep the load the same or make the exercise easier. Muscle growth takes repeated training over time, and the best exercise choice is one you can perform safely, consistently, and with enough effort to improve.
Table of Key Takeaways
| Exercise | Main focus | Beginner starting point |
|---|---|---|
| Inverted row | Back, rear shoulders, and arms | Two or three sets of six to twelve repetitions |
| Incline dumbbell press | Chest, front shoulders, and triceps | Two or three sets of eight to twelve repetitions |
| Dumbbell lateral raise | Side shoulders | Two or three sets of ten to fifteen repetitions |
References
- Bernárdez-Vázquez, R., Raya-González, J., Castillo, D. and Beato, M. (2022) ‘Resistance training variables for optimization of muscle hypertrophy: An umbrella review’, Frontiers in Sports and Active Living, 4, 949021.
- Coratella, G., Tornatore, G., Longo, S., Esposito, F. and Cè, E. (2020) ‘An electromyographic analysis of lateral raise variations and frontal raise in competitive bodybuilders’, International Journal of Environmental Research and Public Health, 17(17), 6015.
- Currier, B.S. et al. (2023) ‘Resistance training prescription for muscle strength and hypertrophy in healthy adults: A systematic review and Bayesian network meta-analysis’, British Journal of Sports Medicine, 57(18), pp. 1211–1220.
- Fenwick, C.M.J., Brown, S.H.M. and McGill, S.M. (2009) ‘Comparison of different rowing exercises: Trunk muscle activation and lumbar spine motion, load, and stiffness’, Journal of Strength and Conditioning Research, 23(5), pp. 1408–1417.
- Lauver, J.D., Cayot, T.E. and Scheuermann, B.W. (2016) ‘Influence of bench angle on upper extremity muscular activation during bench press exercise’, European Journal of Sport Science, 16(3), pp. 309–316.
- Youdas, J.W., Keith, J.M., Nonn, D.E., Squires, A.C. and Hollman, J.H. (2016) ‘Activation of spinal stabilizers and shoulder complex muscles during an inverted row using a portable pull-up device and body weight resistance’, Journal of Strength and Conditioning Research, 30(7), pp. 1933–1941.
