Are you looking for new exercises to add to your workout routine?
Look no further than exercises that start with the letter N. Not only are these exercises challenging and effective, but they also offer a variety of benefits for fitness enthusiasts.
Exercises starting with N can help improve your strength, endurance, flexibility, balance, coordination, and more.
Many of these exercises can be done with common equipment and accessories like dumbbells, barbells, pull-up bars, and resistance bands.
In this article, we will provide a brief overview of 20 exercises that start with N that you can incorporate into your workout routine.
Get ready to take your fitness to the next level with these challenging and effective exercises.
Table of Contents
- 1. Narrow Grip Chin-Ups
- 2. Neutral Grip Pull-Ups
- 3. Narrow Push-Ups
- 4. Neutral Grip Dumbbell Curl
- 5. Neck Curls
- 6. Neck Bridges
- 7. Nilsson Curl
- 8. Narrow Squat
- 9. Neutral Grip Dumbbell Shoulder Press
- 10. Neutral grip dumbbell bench press
- 11. Neutral Grip Inverted Row
- 12. Neutral Grip Lat Pulldowns
- 13. Neutral Grip Skull Crusher
- 14. Neutral Grip Push-Up
- 15. Nordic Hamstring Curls
- 16. Narrow Grip Bench Press
- 17. Nose To Wall Handstand
- 18. Negative Pull-Ups
- 19. Ninja Jump
- 20. Narrow Stance Deadlift
1. Narrow Grip Chin-Ups
If you’re looking for an exercise that targets your biceps, lats, traps, rhomboids, and other upper body muscles, then narrow grip chin-ups are a great option.
This exercise involves gripping a pull-up bar with your hands shoulder-width apart or closer and pulling yourself up until your chin is above the bar.
To make narrow grip chin-ups easier, you can use a chair or a band for assistance or perform eccentric chin-ups by jumping up to the top position and lowering yourself slowly.
To make them harder, you can change the grip width or angle, add weight, or perform isometric holds at the top or bottom of the movement.
In addition to targeting your upper body muscles, narrow grip chin-ups can improve your grip strength, posture, and overall fitness level.
By incorporating them into your workout routine, you can work towards your fitness goals and strengthen your entire body.
2. Neutral Grip Pull-Ups
Neutral grip pull-ups are performed with your palms facing each other, which allows you to engage your biceps, forearms, and lower traps, in addition to your lats and upper back muscles.
To perform a neutral grip pull-up, start by grabbing a pull-up bar with your palms facing each other and your hands shoulder-width apart.
Hang with your arms fully extended, then pull yourself up until your chin is above the bar. Lower yourself back down with control and repeat for the desired number of reps.
Neutral grip pull-ups offer several benefits, such as increasing upper body strength, enhancing grip strength, and improving shoulder health.
Plus, they’re a versatile exercise that can be done almost anywhere with a pull-up bar or a sturdy horizontal surface.
3. Narrow Push-Ups
This exercise is a great way to increase upper body strength and improve core stability.
Narrow push-ups work a variety of muscles, including the chest, triceps, shoulders, and core.
Keeping your elbows close to your sides engages your triceps more than in a traditional push-up. Plus, the narrow hand position puts more emphasis on your chest muscles.
Want to make narrow push-ups even more challenging?
Try elevating your feet or hands, changing the hand position or angle, or adding weight. These variations can help you target different muscles and increase the difficulty of the exercise.
Incorporating narrow push-ups into your strength training routine can help you achieve your fitness goals, whether you want to improve your upper body strength, enhance triceps development, or improve core stability.
4. Neutral Grip Dumbbell Curl
The Neutral grip dumbbell curl serves as a powerhouse of an upper arm exercise. You hold the dumbbells in a straight-arm position, then engage your muscles to curl them towards your shoulders using a neutral grip.
This action targets the biceps brachii and brachioradialis in one effective move.
In this workout, keeping elbows tucked into your body plays an essential role. Your posture also matters; strive to stand tall and squeeze those shoulder blades back for maximum benefits.
As a key variation of the more known pronated grip exercise, this form often finds its place in comprehensive bicep training routines along with barbell curls and hammer curls.
5. Neck Curls
Neck Curls are an effective exercise designed to strengthen your neck muscles. Regularly performing this exercise can enhance the range of motion in your neck, providing you with more flexibility and endurance.
This enhanced mobility is due to the direct targeting of specific muscles within your neck during each curl movement.
Increasing strength through exercises like Neck Curls often leads to reduced instances of neck pain.
This improvement can greatly enhance health-related quality of life for those suffering from chronic discomfort or stiffness in their neck areas.
Exploring other variations such as Reverse Neck Curls and Side-to-Side Neck Curls offers a broader workout, diversifying muscle engagement across different areas of the neck.
6. Neck Bridges
Neck bridges pack a powerful punch when it comes to enhancing neck strength and improving shoulder health.
This exercise emerged into the limelight primarily due to its regular incorporation in Mike Tyson’s training routine, who attributed his striking 20-inch neck growth partly to this workout.
The dynamics of neck bridges involve lifting your head and slightly elevating your neck off the ground while supporting the weight on your arms and feet.
With consistent practice, you can gradually build up robustness in your neck flexors and extensors – muscle groups typically weaker among individuals experiencing persistent neck pain.
However, it is crucial for anyone attempting these exercises for the first time or returning after a long pause that safety always takes precedence over zeal.
So mastering the correct technique should be their prime focus before delving deeper into repetitions- an essential step towards injury prevention.
7. Nilsson Curl
If you’re looking to build bicep strength, the Nilsson curl is a great exercise to add to your workout routine.
This exercise is named after Swedish bodybuilder Andreas Nilsson, who popularized it in the bodybuilding community.
The Nilsson curl primarily works your biceps, but it also engages your brachialis and brachioradialis muscles. These muscles are important for overall arm strength and stability.
You can try different variations of the Nilsson curl to mix things up. For example, you can use a barbell or a cable machine for resistance instead of dumbbells.
You can also change the grip width or angle to target different parts of your biceps. Adding a pause at the top of the movement can also increase the intensity of the exercise.
Some benefits of doing Nilsson curls include increasing bicep strength, enhancing bicep peak, and improving elbow health.
However, as with any exercise, it’s important to use proper form and start with a weight that is appropriate for your fitness level to avoid injury.
8. Narrow Squat
This variation of the traditional squat is a great way to target your quads, glutes, and hamstrings while also improving your balance.
By performing narrow squats, you’ll be working your quads, glutes, hamstrings, calves, and even your lower back.
This exercise is a great way to build lower body strength, improve your balance, and enhance your quad development.
If you want to add some variety to your narrow squat routine, try using a dumbbell or kettlebell for resistance.
Incorporating narrow squats into your strength training routine can help you reach your fitness goals.
Whether you’re looking to improve your deadlift or air squats, or simply want to build lower body strength, the narrow squat is a great addition to any gym workout.
So why not give it a try? Add narrow squats to your next workout and see how they can help you reach your fitness goals!
9. Neutral Grip Dumbbell Shoulder Press
The neutral grip dumbbell shoulder press focuses on strengthening your shoulder muscles. To do this exercise, you hold the dumbbells with your palms facing each other, in what’s known as a neutral grip.
This form is gentler on your shoulders than other grips and can be utilized by individuals who experience discomfort or have had previous shoulder issues.
You have the choice of doing this workout while seated or standing up depending on what suits you best.
To get the most out of this exercise, it’s important to maintain proper form throughout the movement. Keep your core engaged and avoid arching your back.
In addition to building shoulder strength and enhancing shoulder mobility, neutral grip dumbbell shoulder presses can improve shoulder health.
By strengthening the muscles surrounding your shoulders, you can reduce your risk of injury and improve your overall fitness goals.
10. Neutral grip dumbbell bench press
This exercise targets the chest, triceps, and anterior deltoids, making it a great addition to any strength training program.
To get the most out of this exercise, it’s important to use proper form. Keep your back flat on the bench, your core engaged, and your feet firmly planted on the floor.
You can also try a few variations to switch things up and keep your workouts interesting.
For example, you can use an incline bench to target different areas of your chest, or you can change the grip width or angle to focus on different muscles.
Some benefits of doing neutral grip dumbbell bench presses include increasing chest strength, enhancing chest development, and improving chest symmetry.
Plus, since this exercise can be done with just a pair of dumbbells, it’s a great option for those who prefer to work out at home or don’t have access to a gym.
Overall, the neutral grip dumbbell bench press is a versatile exercise that can help you achieve your fitness goals.
11. Neutral Grip Inverted Row
Neutral grip inverted row is a variant of the conventional inverted row. The choice of grip significantly impacts how different back muscles are engaged during this exercise.
This way, you can single out and work on various muscle groups effectively.
Notably, your shoulders, elbows, or wrists bear less stress exposure since the neutral grip reduces their strain.
In addition to targeting upper body and leg muscles, it also enhances core strength.
To get the most out of neutral grip inverted rows, ensure you’re performing the exercise correctly. Keep your body straight and engage your core muscles to avoid swinging or arching your back.
Also, focus on squeezing your shoulder blades together as you pull yourself up to the bar or handles.
You’ll appreciate knowing that you need not hit the gym or invest in high-end equipment for this one.
Bodyweight exercises like these engage your entire body while increasing muscular endurance.
12. Neutral Grip Lat Pulldowns
Neutral grip lat pulldowns are a standout exercise that targets the back muscles. This unique style of lat pulldown involves using a different cable and stepping away from the traditional pulldown machine.
The position allows for increased muscle engagement, particularly focusing on the latissimus dorsi, teres major, and pectoralis major muscles.
This variation is an excellent choice if you’re seeking big, wide lats. It delivers comparable muscle activation to standard pull-ups but offers more control and stability with reduced risk of injury if performed correctly.
Training your back with neutral grip exercises also positively impacts biceps development as they are synergist muscles in these movements.
Not forgetting it serves as a fantastic alternative to regular lat pulldowns while providing similar benefits.
13. Neutral Grip Skull Crusher
The neutral grip skull crusher puts the focus on your triceps. This variation of the classic skull crusher exercise calls for dumbbells held directly in front of your chest with palms facing inward, hence the term “neutral grip”.
Your medial head tricep muscles become the primary benefactors of this strength-building workout.
As you engage in a neutral grip skull crusher, it’s worth noting how this slight alteration affects muscle engagement.
Unlike other versions of skull crushers, it provides an isolation exercise which means more focused improvements.
You’ll see enhanced definition and increased strength in your arms over time due to consistent use of this technique.
Whether executed with dumbbells or an EZ bar, it remains a versatile addition to any fitness regimen targeting arm development.
14. Neutral Grip Push-Up
The neutral grip push-up stands as a dynamic variation of the conventional exercise, placing unique demands on various muscle groups.
Incorporating this into your workout regimen means it will be engaging your core, shoulders, chest, biceps, triceps, and forearms.
Versatility is one of the defining traits of this style – you can adjust palmar widths to narrow (50%), standard (100%), or wide (150%) based on what muscles you want to target.
Designed for both novices and seasoned athletes alike, the neutral grip push-up delivers an array of benefits.
Individuals beginning their fitness journey might find it useful for building strength gradually without straining joints excessively.
Similarly experienced practitioners use it for its augmenting appeal – accentuating specific muscle development while enhancing overall shoulder stability.
Push-ups may seem basic in theory but are anything but when delivered with nuances such as those offered by variations like multi-grip bars.
These versions alleviate shoulder issues often associated with repetitive exercises while diversifying muscular engagement during workouts.
15. Nordic Hamstring Curls
The Nordic Hamstring Curl ups the ante for hamstring exercises. As a standout exercise in resistance training, it’s specifically designed to enhance knee flexor strength.
It also known as the Inverse Leg Curl or the Russian Leg Curl, is a bodyweight exercise that targets the hamstring muscles and glutes.
This curl works magic on your hamstrings by employing eccentric strength, and it has earned its stripe as a tried-and-true method to prevent hamstring strain injuries.
You can perform this powerful move by kneeling on the floor and mobilizing assistance from a partner or using an immovable object like gym equipment to anchor your ankles.
16. Narrow Grip Bench Press
Narrow Grip Bench Press, unlike the traditional wide grip bench press, puts a focus on your triceps muscles.
This exercise is done with a narrower grip width, activating and shaping your upper body strength.
According to biomechanical analysis, this technique creates similar shoulder and elbow movements as other bench presses.
This workout variation also offers a longer range of motion than other bench press versions.
It targets underdeveloped chest muscles that often go unnoticed in regular practice.
Fitness enthusiasts all over incorporate this effective activity in their push and upper body workouts for optimal results.
17. Nose To Wall Handstand
But have you tried a nose to wall handstand? This variation takes the difficulty up a notch and is a great exercise to add to your workout routine.
This exercise is excellent for building strength in your shoulders, arms, and core. It also helps improve your balance and body control.
If you’re new to handstands, start with a regular handstand and work your way up to the nose to wall variation.
To make the exercise more challenging, try holding the position for longer periods or incorporating it into a full workout routine.
You can also try different hand positions or add in leg variations to work different muscle groups.
Regular practice of these movements can boost balance and body awareness while also imparting power in your upper body and arms.
18. Negative Pull-Ups
This exercise targets the back, biceps, and forearms and is a great addition to any workout routine.
So, what are the benefits of negative pull-ups? For starters, this exercise can help improve your overall upper body strength, making it easier to perform other exercises like push-ups and dips.
It can also help target and strengthen specific muscles like the back, biceps, and forearms.
Additionally, negative pull-ups can be a great way to work towards achieving a full neutral grip pull-up, especially for beginners who may not yet have the strength to perform a full pull-up.
With proper form and technique, this exercise can help you work towards achieving a full pull-up and reaching your fitness goals.
19. Ninja Jump
This plyometric exercise is a great addition to any workout routine, whether you’re a beginner or an experienced gym-goer.
The ninja jump is a great exercise for building lower body power and explosiveness, while also working your core and cardio. It’s a great way to improve your agility and overall fitness level.
To get the most out of your ninja jumps, use proper form and technique.
Keep your core engaged throughout the exercise and focus on landing softly to avoid any unnecessary strain on your joints.
If you’re new to plyometrics, start with a few reps and gradually increase the number as you build strength and endurance.
20. Narrow Stance Deadlift
A deadlift is a strength training exercise that works the posterior chain, core, and grip. It involves lifting a barbell from the ground to a standing position, using your legs, back, and core muscles to lift the weight.
The narrow stance deadlift is a variation on the traditional deadlift that involves standing with your feet closer together, which can help improve balance and stability.
The benefits of the narrow stance deadlift include improved strength and power in the posterior chain, core, grip, and legs.
It can also help improve your balance and stability, making it a great exercise for athletes or anyone looking to improve their overall fitness.
Incorporating these exercises into your workout routine can help you achieve your fitness goals, whether it’s building strength, toning your body, or improving your overall health.
You can mix and match these exercises to create a personalized workout plan that suits your needs and preferences.
Remember to start slowly and gradually increase the intensity and duration of your workouts. It’s essential to listen to your body and avoid overexertion or injury.
Don’t be afraid to experiment and try new things. Fitness is a journey, and every step counts. Whether you’re a beginner or an experienced athlete, there’s always room for improvement.