15 Best Bodybuilding Exercises (Expert & Science Based)

The best bodybuilding exercises—backed by recent scientific research and expert trainers—are the ultimate path to maximum muscle growth, balanced strength, and a physique that stands out. Whether your goal is size, definition, or performance, these proven movements have stood the test of time and science.

Understanding which exercises work best is essential for building muscle efficiently, avoiding wasted effort, and preventing injury. This guide explains why these exercises are effective, how to perform them perfectly, and what makes each unique in the eyes of both science and world-class trainers. We also highlight official resources, membership tips, and answers to the most common gym questions.

What Makes These Exercises the Best?

Science-based bodybuilding means training smarter, not just harder. Instead of relying on old gym myths or guesswork, this approach uses proven principles backed by the latest research and expert recommendations. By focusing on progressive overload, optimal rep ranges, effective training volume, and smart recovery, science-based bodybuilding helps you build muscle faster, avoid injuries, and get the most out of every workout.

• Compound Movements: Multi-joint exercises activate more muscle fibers and promote a stronger anabolic (growth) response.
• Progressive Overload: These moves allow for continuous weight/repetition increases—vital for growth.
• Research-Backed: Each exercise below is supported by peer-reviewed studies or EMG (muscle activation) analysis.
• Trainer-Approved: All are mainstays in pro bodybuilding and strength programs.

15 Best Bodybuilding Exercises Science-Based & Trainer Approved

The 15 best bodybuilding exercises, supported by the latest scientific research and top trainer recommendations, are the fastest route to building muscle, strength, and a truly impressive physique. Whether you’re aiming for more size, muscle definition, or all-around athletic performance, these moves remain the gold standard.

1. Barbell Back Squat

Muscles Worked: Quads, Glutes, Hamstrings, Core, Lower Back

Benefits:

• Highest lower-body muscle activation (BarBend, 2025)
• Stimulates testosterone and growth hormone for total muscle growth
• Essential for building leg mass, core strength, and full-body athleticism

How To Perform:

1. Place the barbell across your upper traps (not your neck).
2. Stand with feet shoulder-width apart, toes slightly outward.
3. Inhale, brace your core, and lower into a squat by bending your hips and knees.
4. Descend until your thighs are parallel (or slightly below).
5. Push through your heels and return to standing, keeping chest up.

Trainer Tips:

• Keep your chest lifted and knees in line with toes.
• Avoid rounding your lower back at any point.
• Start with just the bar if you’re new—form is more important than heavy weights.

Real-World Example:
All top bodybuilders—from Arnold to Chris Bumstead—make heavy squats a weekly staple for leg and full-body growth.

Science Note:
EMG studies show squats are unmatched for quad and glute development. Deep squats activate glutes 25% more than half-reps (StrengthLog, 2025).

2. Romanian Deadlift

Muscles Worked: Hamstrings, Glutes, Lower Back

Benefits:

• Powerful builder of posterior chain (back side of body)
• Teaches the essential “hip hinge” for safe lifting
• Reduces risk of lower back injury

How To Perform:

1. Stand with feet hip-width, holding barbell in front of thighs.
2. Soften your knees slightly.
3. Push hips back and lower bar, keeping it close to legs.
4. Stop when you feel a stretch in hamstrings (bar just below knees or mid-shin).
5. Drive hips forward to stand tall.

Trainer Tips:

• Keep your back flat and shoulders back.
• Don’t round your back or let the bar drift away from your legs.

Science Note:
Romanian deadlifts target hamstrings better than traditional deadlifts and are highly recommended for athletes and lifters alike (StrengthLog, 2025).

3. Barbell Bench Press

Muscles Worked: Chest, Shoulders (front), Triceps

Benefits:

• Delivers highest EMG activation for chest (ACE Fitness)
• Essential for building upper body mass and pushing strength
• Key movement for all levels, from beginners to pro bodybuilders

How To Perform:

1. Lie flat on a bench, feet planted.
2. Grip bar just wider than shoulders.
3. Unrack and lower to middle of your chest.
4. Press bar upward until arms are straight.

Trainer Tips:

• Don’t bounce bar off your chest.
• Squeeze shoulder blades together for more stability and chest activation.

Example:
Used in every strength sport; even Olympic weightlifters bench press for overall pushing power.

4. Pull-Up / Chin-Up

Muscles Worked: Lats, Upper/Mid Back, Biceps, Forearms

Benefits:

• Top exercise for back and biceps size
• Improves grip and overall upper-body functional strength
• Great for the coveted “V-taper” look

How To Perform:

1. Hang from a pull-up bar, arms fully extended.
2. Pull your chest to the bar (overhand for pull-ups, underhand for chin-ups).
3. Lower yourself slowly to full extension.

Trainer Tips:

• Use resistance bands or an assisted machine if you can’t do bodyweight reps.
• Focus on full range of motion for best results.

Science Note:
Pull-ups and chin-ups activate the lats and biceps more than any other upper-body movement (BarBend, 2025).

5. Bent-Over Barbell Row

Muscles Worked: Upper/Mid Back, Rear Delts, Biceps

Benefits:

• Maximizes thickness and width of the back
• Fixes muscle imbalances and boosts posture
• Essential for pulling strength

How To Perform:

1. Stand, hinge at hips with knees slightly bent.
2. Grip barbell, hands just wider than shoulders.
3. Row bar towards your lower ribcage.
4. Squeeze shoulder blades, then lower under control.

Trainer Tips:

• Avoid jerking or using momentum—focus on muscle contraction.
• Keep neck in line with spine.

6. Incline Dumbbell Press

Muscles Worked: Upper Chest, Shoulders, Triceps

Benefits:

• Best move for upper chest development
• Dumbbells allow for full stretch and balanced contraction
• More shoulder-friendly than barbell presses

How To Perform:

1. Set bench to 30–45° incline.
2. Press dumbbells from chest to arms straight above you.
3. Lower slowly, elbows slightly tucked.

Trainer Tips:

• Keep wrists neutral, not bent.
• Use a controlled tempo—don’t drop weights fast.

Science Note:
Incline presses activate the clavicular (upper) head of the pecs, which is under-targeted by flat pressing.

7. Standing Overhead Press

Muscles Worked: Shoulders, Triceps, Upper Chest, Core

Benefits:

• Best for building big, rounded shoulders
• Builds pressing strength and core stability
• Improves functional upper-body power

How To Perform:

1. Stand, grip barbell or dumbbells at shoulders.
2. Press overhead to full extension.
3. Lower back to shoulders with control.

Trainer Tips:

• Squeeze glutes and brace abs to protect lower back.
• Avoid leaning back or flaring ribs.

8. Bulgarian Split Squat

Muscles Worked: Quads, Glutes, Hamstrings, Core

Benefits:

• Corrects leg strength imbalances
• Maximizes glute and quad activation
• Great for knee and hip health

How To Perform:

1. Stand a stride in front of bench, rear foot elevated.
2. Lower your back knee toward the floor.
3. Drive up through your front heel to stand.

Trainer Tips:

• Keep torso upright, knee over ankle.
• Add dumbbells for extra resistance.

Science Note:
Studies show split squats build quad and glute strength while sparing the lower back (Tom’s Guide, 2025).

9. Seated Cable Row

Muscles Worked: Lats, Mid-Back, Biceps

Benefits:

• Delivers continuous tension for better muscle growth
• Improves posture and upper back development
• Safe for all experience levels

How To Perform:

1. Sit at cable row machine, grab handle.
2. Pull handle to torso, squeezing shoulder blades.
3. Return slowly with control.

Trainer Tips:

• Avoid leaning back—keep your torso still.
• Focus on squeezing shoulder blades together.

10. Lying Leg Curl

Muscles Worked: Hamstrings, Calves

Benefits:

• Isolates hamstrings for strength and injury prevention
• Counters quad dominance (common in lifters)
• Key for explosive speed in sports

How To Perform:

1. Lie face-down on leg curl machine.
2. Curl pad toward glutes, squeezing hamstrings.
3. Lower slowly to start.

Trainer Tips:

• Don’t let hips lift off pad—keep abs braced.
• Control the negative for best results.

11. Leg Extension

Muscles Worked: Quadriceps

Benefits:

• Directly targets and isolates quads
• Builds knee extension strength for sports and daily life
• Great finishing move for legs

How To Perform:

1. Sit at leg extension machine, pad above ankles.
2. Extend legs, squeeze quads at top.
3. Lower with control.

Trainer Tips:

• Don’t lock out knees forcefully.
• Use moderate weights and higher reps for safety.

12. Triceps Dip

Muscles Worked: Triceps, Chest, Shoulders

Benefits:

• Top exercise for triceps mass and strength
• Progress easily by adding weight
• Transfers to pressing performance (bench, overhead press)

How To Perform:

1. Grip parallel bars, arms straight.
2. Lower until elbows are at 90°.
3. Press up to full extension.

Trainer Tips:

• Stay upright for triceps focus; lean forward for more chest.
• Use assistance bands if you can’t do full bodyweight dips.

13. Barbell Biceps Curl

Muscles Worked: Biceps Brachii, Brachialis, Forearms

Benefits:

• Delivers highest biceps muscle activation
• Essential for arm size and aesthetics
• EMG-verified effectiveness

How To Perform:

1. Stand, grip barbell shoulder-width.
2. Curl bar to shoulders, keeping elbows close to sides.
3. Lower slowly.

Trainer Tips:

• Don’t swing or use momentum.
• Squeeze at the top for max contraction.

14. Cable Pec Fly

Muscles Worked: Chest, Front Delts

Benefits:

• Peak contraction for better chest definition
• Continuous tension unlike dumbbells
• Safer for shoulder joints

How To Perform:

1. Stand between cables, arms out.
2. Bring hands together in front, elbows slightly bent.
3. Return with control, feeling stretch in chest.

Trainer Tips:

• Avoid overstretching at bottom.
• Keep slight bend in elbows throughout.

15. Standing Calf Raise

Muscles Worked: Calves (Gastrocnemius, Soleus)

Benefits:

• Builds bigger, stronger calves for aesthetics and performance
• Improves ankle stability and jumping ability
• High reps proven most effective

How To Perform:

1. Stand on calf raise machine or edge of a step.
2. Push through toes to lift heels as high as possible.
3. Lower heels for full stretch.

Trainer Tips:

• Pause at top for extra squeeze.
• Use full range—don’t rush reps.

Why These Exercises Work: The Science

• Progressive Overload: Gradually increasing weight/reps is key for continuous growth Wikipedia.
• Compound Lifts: Recruit more muscle, increase hormone response, and burn more calories Tom’s Guide.
• Isolation Moves: Target lagging or stubborn muscles for balanced development.
• Training Near Failure: Hitting close to muscular failure (but not every set) maximizes hypertrophy NIH, 2023.

Science-Backed Program Example

• 3–5 sets of 6–12 reps per exercise for muscle growth.
• Twice-weekly training per muscle group gives best results.
• Rest 1–2 minutes between sets.

Bodybuilding Training Tips

• Form First: Master technique before adding weight.
• Progressive Overload: Increase weight, reps, or sets every 2–3 weeks.
• Rest and Recovery: Sleep 7–8 hours. Rest 48 hours before repeating same muscle group.
• Track Progress: Use a workout log or app.

Real-World Examples

• Pro bodybuilders like Arnold Schwarzenegger and Chris Bumstead use these moves with modern technique.
• Beginners and advanced lifters benefit: Compound lifts as the base, isolation for refinement.

Pricing & Membership Details

• Budget gyms: $10–$20/month (basic equipment, less free weights)
• Full-service gyms: $40–$80/month for machines, squat racks, cables, classes (Men’s Health, 2025)
• Check for free trial passes and off-peak deals

Frequently Asked Questions

Q: Can I build muscle with only bodyweight exercises?
A: Yes, but free weights and cables offer better progressive overload and variety (ACE Fitness).

Q: How many sets/reps should I use?
A: For muscle gain, 3–5 sets of 6–12 reps is ideal. For strength, 4–6 sets of 4–6 reps (StrengthLog, 2025).

Q: Is it safe to lift heavy as a beginner?
A: Yes, but only with perfect form and gradual weight increases.

Q: Machines or free weights—which is better?
A: Both have benefits. Machines are safer for beginners and isolating muscles; free weights develop stabilizers and functional strength.

Conclusion

Building an impressive, strong, and balanced body starts with the right exercises. The 15 science-based, trainer-approved bodybuilding moves in this guide have earned their place through real research, practical experience, and years of proven results.

By centering your workouts on these top exercises, you’ll optimize muscle growth, enhance performance, and set yourself up for long-term success—whether you’re a beginner or a seasoned lifter. For best results, combine these movements with proper nutrition, progressive overload, and consistent effort. Ready to take your training to the next level?