In the current days regular exercise and workout helpful for healthy life . There are lot of exercise such as T-bar row exercise, squats, chest workout, bench press, leg straight deadlifts, barbell deadlift exercise play major role for muscle building.

1: Standing T-Bar Row Exercise

T-bar row exercise helps to maintainig a flat back workout because it supported much more weight as compare to chaest supported other exercise. This exercise not a squats workout so keep your legs locked in abent angle throughout.You also typically have a choice of hand positions and width. A wider grip will put more emphasis on the lats, while a neutral grip will better target the middle back (rhomboids, teres, and traps).
Benefits of T-Bar Row :
work your shoulders and the pulling muscles in your arms
help stabilize your body in the bent-over position as you lift
In your workout: you can do this exercise in front half of the workout. If you’re an experienced lifter, load up with 30s instead of the 50s, and further increase the 4-8 sets in a week .

2: Barbell Deadlift Exercise

Barbell Deadlift is techically more than a back exercise becuase it hits the entire posterior chain from your calves to your upper traps, and you can progress to lifting monster weights that will release muscle-building hormones, recruit maximum muscle and help you get big. For betber health and bone strenght structure this exercise rally helpful to you. There are also numerous progression steps which helps you to reach new personal best.
Benefits of barbell Deadlift Exercise :
Helps to development of explosive strength
builds upper back mass
help to improve overall posture and prevent injuries
In your workout: hey If you’re doing some heavy (more than 6 reps), then firstly do deadlifts. If you’re doing deads for repetitions, you can do them later in your workout.

3: Squats
The squat is one of the most popular exercise in existence, and also works to a large degree, pelvic , abdominal region and lower back.
Benefits of Squats workout are :
Quads And Hamstrings.
Strength Enhancement.
Working 75{67a04e4dbe997e48c7b3043b54bbfd5d131280cfcf7ccc0165ee7bcb413eddf5} Of All Major Muscles.
Stimulation Of GH.
Enhancement of Cardiovascular
Stimulation Of Metabolism
Helps to burn fat
help you to lose weight
In Your Workout : begginers can do 2-5 resp

4: Bench Press Exercise
The bench press exercise activates a large number of muscle groups in the upper-half of your body. Such groups include your forearm muscles, deltoids, hand muscles , your abdominals and your pecs.

Benefits of Bench Press Exercise :
Improve running efficiency
Maximize Workout Sessions
Build Strength for Push-ups
Improve Bone Density
Build power
In Your Workout: do 5 sets x 8 reps on the bench press, and increasing weight during the second week.


5: Single-Arm Dumbbell Row Exercise
It is a another popular unilateral exercise and it allows you to move a lot of weight. Single-Arm Dumbbell Rows exercise is different from other exercise. Single-arm-dumbbell can be done either free-standing or with the support of a bench.
Benefits of Sigle Arm Dumbbell row exercise:
It helps to build both sides of your back equally
support your lower back
decreasing the likelihood of developing muscle imbalances
In your workout: you can do this exercise anywhere from the middle to the end of your workout sets of 8-12.

6: Bent-Over Barbell row
bent-over barbell rows are weightlifting exercises that target different muscles in your body.bent-over barbell rows target several muscles in your upper back.
Benefits of bent-over barbell row:
Build a Big Back
Build a Strong Back
pulling the weight as quickly as possible
In your workout: Do regularly 6-8 sets or 8-10 reps.

7: Straight Leg Dead lifts
It is another muscle building exercise which helps to build your lower back , chest etc. It is a very simple exercise, but it can be harmful to you if you are not aware of your form. So before Doing this remember few things such as 1) keep your lower back arched , 2) chest up, and 3) head back.
Benefits of Straight leg Dead lifts:
strengthen the involved muscles
help prevent or minimize lower-back pain
reventing hip, thigh and lower-back injuries

In Your Workout : Do regularly 2sets and 5 reps

8 : High intensity interval Workout
It is the most effective weight loss exercise options available.In this,you only need to engage with this type of exercise approx 20-30 minutes, 4-5 times in a week, to get incredible results that include burning a large amount of calories and ramping up your metabolism in the wake of the afterburn.This type of workout can be done with many ways, and consist of short but intense bursts of activity followed by a lower-intensity period or a period of complete rest.
Benefits of HIIT
It burns way more fat than other workouts
It helps to lower glucose level
It is cost effective
In Your Workout : A normal interval workout for biking, swimming, lifting weights, running, or even walking is 25 minutes long, but burns far more calories than 25 minutes of steady exercise.

9: CrossFit Exercise
CrossFit workout , such as high intensity training, is only suitable for individuals and Originally designed to train first responders and Special Forces. CrossFit is a workout conduct that involves speed training and strength, kettlebell exercise routines, weight lifting, plyometrics and endurance exercises, among other activities.
Benefits of CrossFit Exercise
Helps to inhance abilities of athletes
Help for fat-burning and muscle-building
Ability to Beat Through Plateaus
In Your Workout : Do regulary 1 sets and 3 reps (begginer)