NutraBio-sponsored athlete Hunter Delfa may be young, but he knows how to build muscle. Already a seasoned NPC physique competitor, this 20-year-old shares his top five movements every young lifter should know to build serious strength and size.
"I use each of these five movements in my training," says Delfa, "and I recommend everyone try them out."
1. Dumbbell Pull-over
The aim here is to expand your ribcage, and since it works both the front and back halves of your body, this versatile exercise works equally well on chest or back day.
"Personally, I like to hit this movement on chest day," Delfa says.
Dumbbell Pull-Over
Expanding the ribcage creates the illusion of a smaller, waspish waist, giving you the V-taper look that everyone covets, from competitor to novice.
Pull-overs require flexibility and focus. Delfa keeps his feet and knees together, dropping his hips as he lowers the weight. Get a full stretch in your abdominals to fully open your ribcage, simultaneously...
Source: 5 Exercises Every Teen Bodybuilder Must Do
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