Exercises For Ectomorphs Revisited

by Michael Allen Smith

It has been four years now since I wrote the original Exercises For Ectomorphs.  Since then I've gained more experience figuring out which exercises are best suited for us ectomorphs.  It is time I updated the exercise list.  Before I go through the updated ectomorph exercise list, let us review the somatype definitions with the image below.

Image from How to Eat Right For Your Body Type by Dr. John Berardi. Typically Ectomorphs are taller and Endomorphs are shorter. Other than that this image is a good representation of somatypes.

This article is for us guys best represented by the body type on the left side of the above image.  If that is you and you are tired of being a Stick Boy, do the exercises listed below.

1. The Pull-Up - The single best exercise an ectomorph can do.  To project a "V look", the ectomorph needs to strengthen their upper back and shoulders.  Pull-ups and chin-ups accomplish that better than any other exercise.  Do sets of 5 reps.  Once that gets too easy, grab a weight belt and start doing weighted pull-ups.
2. Farmers Walk - This is especially important for the beginner.  The limiting factor for the ectomorph is often NOT the muscle group being targeted, but a lack of grip strength caused by small wrists and long arms.  Without a strong grip, your strength gains in almost every other exercise will suffer.  The Farmers Walk is a great way to build amazing grip strength.  So grab the fattest pair of dumbbells you can lift safely and start walking!
3. Front Squat - I no longer believe it is safe for ectomorphs to do traditional back squats.  The spinal compression on a longer torso is a risk I'm no longer willing to take.  Too much back pain.  Fortunately, there is a safe solution. The Front Squat takes the load off the back and puts back on the legs.  It takes a little practice and you won't be able to squat nearly as much weight as a back squat, but it is safer in the long run.
4. Dead Lift (with caveat) - In the original article, I ranted about how outstanding the dead lift was and I also warned how easy it was to get injured if your form was poor.  As a tall lifter, be aware that you are most likely to injure yourself on the last part of the descent.  Unlike other exercises where it is important to control the speed of the descent, a proper dead lift will have a faster descent.  The weights will smack the floor.  Controlling that too much can compromise your back.  My advice on the dead lift is only do it if you are in a home gym or a hard core gym that allows you to "drop" the weight during the last 6 inches of the descent.  Some gyms will throw you out for that.  If that is the case, avoid the dead lift.
5. Dips - Yeah buddy!  Once you have developed enough strength, start doing body weight dips.  This hits the chest and triceps.  Once that gets easy, grab the weight belt and a plate and start doing weighted dips.  You will thank me for this.
6. Bent Over Row - In the original, I stated I use a barbell about 90% of the time, dumbbells the other 10%.  Fast forward to the present and I now have those numbers reversed.  In my opinion, it is safer on the lower back, especially for the tall lifter, to use a dumbbell.  Do 1 arm at a time.
7. Incline Bench Press - Build the shelf. Your goal as an ectomorph is to fill the top half of your shirt.  I mix dumbbells and barbell.  Adjust the seat to a different settings often.  This will ensure that you hit the chest muscles from different angles.
8. The Push-Up - Long arms make the simple push-up a challenging exercise.  Once you can do 20 easily, start raising your feet.  Place them on a bench and the push-up gets harder.  Keep raising them until you are doing handstand push-ups.
9. Military Press - Do these standing.  These are great for your shoulders.
10. 1 Arm Diagonal Dumbbell Row and Shoulder Press With Overhand Grip - I really didn't know the name of this exercise until I found this video.  Do what the guy is doing in the video, but at a slightly faster pace.  I do about 7 reps and then switch hands.  If 7 reps are too easy, then your weight is too light.

There you have it.  Those are my top 10 exercises for ectomorphs.  Keep your reps low (5) and stay off the treadmill.  Good luck!

Tags: exercise weightlifting