It is sometimes difficult to know which exercises you should implement into your daily workout routine. But if you’re like the rest of us, you have been neglecting these five muscle-building moves. Maybe you’ve never even tried them because you think they’re too challenging, but with practice and patience, anyone can learn!

Front Squat

Front squats help with your quad development. Most people avoid this exercise because it seems uncomfortable, but you shouldn’t skip out on this routine. In a power rack, place the bar across your front deltoids with your forearms crossed in front of you. Unrack the bar and stand with your feet shoulder-width apart. Keep a slight arch in your back and squat over your heels, remembering to keep your elbows pointed straight up. Press up through your heels until your knees are extended.

Crush-Grip Dumbbell Bench Press

This exercise increases the tension across your chest, shoulders, triceps, and upper back. Lie back on a flat bench with the dumbbells over your chest, extending your arms. Make sure the insides of the dumbbells are touching. Lower the weights to your chest. When they reach your chest, lift them back up and repeat.

Seated Rotation

Crunching with a side-to-side rotation is one of the best exercises to work your abdominal muscles. Begin by sitting on the floor, holding a weight or medicine ball in front of you. Bend your knees and rotate the weight from one hip to the other in a continuous side-to-side motion. Allow your shoulders to rotate with the motion but keep your legs from swaying.

Wide-Grip Upright Row

Upright rows strengthen your deltoid muscles. Grip a barbell with a wider-than-shoulder-width grip. Slightly bend your knees and pull the bar straight up to your body. Bend your elbows until the bar reaches chest height. Lift the bar up, hold and then lower back down. Keep your shoulders depressed to maintain the tension in your deltoid muscles.

Seated Reverse-Grip Overhead Triceps Extension

The triceps tend to get neglected, especially the long head of the muscles. This overhead movement is a great way to strengthen these muscles. Sit on a low-back seat or bench and hold a curl bar overhead with your arms extended and an underhand grip. Keep your upper arms stationary and your elbows tight as you bend your arms to lower the bar. Contract your triceps to extend your elbows to full lockout at the top.