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5 Exercises Every Teen Bodybuilder Must Do | Hunter Delfa

Building muscle is anyone’s game, but it takes knowledge & dedication to know which moves are right for you. We asked Hunter Delfa to share his top exercises every teen should know.
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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.

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 stretching your pectoral muscles. With all that stretching, remember to squeeze your chest at the top when bringing back up the weight.

2. Stomach Vacuum
This is a great isometric exercise for tightening your waist. To perform it, exhale as much air as you can from your lungs and then suck in your stomach. This compresses everything together, tightening your waist.

“I perform this exercise at least 2-3 times per week,” says Delfa, “Each time, I try to hold it for as long as I can for about 2-3 sets.”

This is another great exercise to help narrow the waist and build a better V-taper.

3. Cable Pull
Cable pulls are a great way to target and bring out all the details in your upper back. Delfa recommends leaning back to get into the right angle to target specific muscle groups.

4. Upright Row
Another staple in Delfa’s training program, upright rows are great for building round, full shoulder muscles. As with his other exercises, how you grip the bar is key to targeting the different areas in the muscles.

5. Back Extension
A staple exercise for any serious lifter, back extensions are a must when you are first starting out because they help build a foundation of strength.

“This is one of my favorites out of the five,” Delfa says. “Back extensions are key to training because they help prevent injury, help keep your core strong, and help you progress faster in other movements.”

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28 Replies to “5 Exercises Every Teen Bodybuilder Must Do | Hunter Delfa”

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  3. My two cents …. squat standing press bicep curl triceps kick-back calf raise.. 6 exercises. Only do one set between 15-30 reps. Never max out. Keep well within your limits so you can easily recoup. Do this twice/week. Moderation in all things sure is good advice.

  6. 1 bicep curls 2 skullcrushers 3 standing calf raises 4 seated calf raises 5 concentration curl

  7. Facepulls, Rack Pulls above the knee, trap bar deadlift, Overhead Press, and always remember to train the neck

  16. does the first exercise push your ribs out? because i have a great physique, but i have TERRIBLE rib flare…my ribs stick out farther then my chest, and i have a big chest

  19. No natural bodybuilder should have a fucking chest day in the first place. Bro splits are for druggies.

  24. Total bs???????????????????????? idk why kids my age are so worried about Aesthetics to an extent I understand but they're just weak as f*** no doubt

  25. I literally watched this because they’re “teen” exercises. Wanted to see what you decided were for “teens”.

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