These 9 compound exercises will help you build strength and gain muscle. Are you ready to see which moves actually have the biggest impact?
If you’re trying to build muscle and get stronger, doing random exercises won’t help you much. What really works is focusing on the movements that will give you the most results in a given amount of time, and that’s exactly where compound exercises come in. These are powerful movements that work multiple muscles at once, challenge your head-to-toe strength, and help you improve faster. Whether your goal is to gain size, increase overall strength, or just feel healthier in your daily life, compound lifts can make a big difference.
9 compound exercises to boost muscle growth
According to fitness trainer Yash Agarwal, here are 9 compound exercises that will help you build muscle and improve strength.
1. Barbell deadlift
Deadlifts are one of the most effective full-body compound exercises, targeting your back, glutes, hamstrings, and core. Helps improve posture, grip strength, and overall power output. Here’s how to do it:
- Stand with your feet hip-width apart and place a barbell at the center of your feet.
- Bend your hips and knees and grip the bar slightly wider than shoulder width apart.
- Keep your back neutral and strengthen your core.
- Press through your heels and straighten your body as you lift the bar.
- Lower the bar with control.
2. Reverse lunge with biceps curl
“This exercise works the legs, glutes, core and biceps at the same time. It improves balance, coordination and muscle symmetry, and especially helps correct force imbalances,” says the expert. Here’s how to do it:
- Hold a dumbbell in each hand and stand tall.
- Step back with your right foot and perform a reverse lunge.
- As you lower, curl the dumbbells toward your shoulders.
- Push back to starting position.
- Repeat on the other side.
3. Squat with overhead press
A powerful full-body workout, this combo targets your legs, glutes, shoulders, and core. Increase strength, stability, and calorie burn in one efficient workout. Here’s how to do it:
- Hold dumbbells at shoulder height.
- Get into a squat position, keeping your chest up.
- Push the dumbbells over your head as you stand up.
- Lower the weights to shoulder height.
- Repeat this 8 to 12 times.
4. Pull-ups
Pull-ups work your strong lats, shoulders, arms, and upper back muscles. “It also improves grip strength and supports good posture,” explains Agarwal. Here’s how to do it:
- Grip the pull-up bar a little wider than shoulder width apart.
- Extend your arms and tighten your core to hang.
- Pull your body up until your chin reaches the bar.
- Lower your body slowly and with control.
- Repeat as many times as is comfortable.
5. Shoulder press
This classic exercise strengthens your shoulders, upper arms, and core. Increases overhead strength and improves stability in daily life. Here’s how to do it:
- Sit or stand holding dumbbells at shoulder height.
- Strengthen your core and keep your back straight.
- Push the dumbbells upward until your arms are fully extended.
- Slowly bring it back down.
- Repeat this 8 to 12 times.
6. Bent Over Row
Bent over rows strengthen your back muscles, improve your posture, and increase your pulling power. It’s especially useful for balancing routines that are taxing on the chest. Here’s how to do it:
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- Grasp a barbell or dumbbells about shoulder-width apart.
- Bend forward at the hips while keeping your back straight.
- Draw your weight toward your torso.
- Bring your shoulder blades together.
- Lower the weight in a controlled manner.
7. Dips
Dips target your triceps, chest, and shoulders, increasing upper body strength and muscle definition. Here’s how to do it:
- Grab the parallel bars and lift yourself up.
- Bend your elbows and lower your torso.
- Bring your chest forward a little.
- Push back to starting position.
- Repeat this 8 to 10 times.
8. Shrug your shoulders
The shrug strengthens the upper trap, increasing shoulder stability and supporting better posture. Here’s how to do it:
- Stand with dumbbells under your arms.
- Lift your shoulders up toward your ears.
- Keep the top short.
- Lower it slowly.
- Repeat 12 to 15 times.
9. Push-ups
Agarwal suggests, “Push-ups strengthen your chest, shoulders, triceps, and core. They also improve stability and functional upper body strength.” Here’s how to do it:
- Start in a high plank position.
- Bend your elbows and lower your chest toward the floor.
- Keep your core tight and your back straight.
- Push back to starting position.
- Repeat this 10 to 15 times.
Try incorporating these exercises into your daily routine to build muscle.
