The best exercises for each muscle group are the ones that build strength efficiently while engaging multiple muscles for maximum results. Whether you’re training for aesthetics, performance, or general fitness, understanding which moves target specific areas is key to balanced growth and injury prevention.
Each muscle group plays a vital role in posture, mobility, and power. From squats for your legs to pull-ups for your back, these 27 exercises form the foundation of a strong, sculpted body. Let’s break down the best move for each major muscle and how to perform it correctly.
27 Best Exercises for Every Muscle Group to Build Total-Body Strength
Each of these 27 exercises targets a specific muscle group to help you build balanced, total-body strength. Together, they develop power, stability, and symmetry from head to toe. Perform them with proper form, progressive overload, and consistency for the best results. Whether your goal is muscle gain, fat loss, or improved performance — this list covers it all.
Best Exercises for the Chest
1) Barbell Bench Press
Why it works:
The barbell bench press remains the gold standard for upper-body strength. It recruits both the pectoralis major and anterior deltoids to generate pressing force, while the triceps stabilize and assist during lockout. Because you can progressively overload it, this move develops both muscle size and strength efficiently. It also strengthens the stabilizing muscles in the shoulders, which supports pushing performance in sports and daily life.
Muscles worked: Chest (pectoralis major and minor), front deltoids, triceps, and core stabilizers.
How to do it:
- Lie flat on a bench with your eyes directly under the barbell.
- Grip the bar slightly wider than shoulder-width with palms facing forward.
- Retract your shoulder blades and plant your feet firmly into the floor.
- Lower the bar under control until it touches the mid-chest.
- Pause briefly, then press the bar upward until arms are fully extended but not locked.
Trainer Tip: Keep your chest lifted, shoulder blades squeezed, and core braced. Avoid flaring elbows too wide — this protects your shoulders and keeps tension on the pecs.
Best Exercises for the Back
2) Pull-Ups
Why it works:
Pull-ups develop the latissimus dorsi, which creates the classic “V-taper” back shape. It also engages the traps, rhomboids, and biceps, building both width and thickness in your upper body. This bodyweight movement enhances grip endurance and shoulder stability, improving performance in compound lifts like deadlifts and rows.
Muscles worked: Lats, traps, rhomboids, biceps, posterior deltoids, and core.
How to do it:
- Grab a pull-up bar with an overhand grip, hands shoulder-width apart.
- Start from a dead hang, keeping your body straight and core engaged.
- Drive your elbows down and back, pulling until your chin passes the bar.
- Lower yourself slowly to the starting position with control.
Trainer Tip: Focus on pulling your chest toward the bar, not your chin over it. Use full range of motion for maximum muscle activation.
Best Exercises for the Shoulders
3) Overhead Shoulder Press
Why it works:
The overhead press trains your deltoid muscles through a natural overhead range of motion. It’s one of the best exercises to build strong, rounded shoulders and improves posture by reinforcing shoulder stability. It also strengthens the core and upper back, which stabilize the spine during vertical pressing.
Muscles worked: Anterior and medial deltoids, triceps, upper traps, core stabilizers.
How to do it:
- Stand tall or sit upright holding a pair of dumbbells at shoulder height.
- Brace your core and glutes to prevent back arching.
- Press the weights overhead until arms are fully extended.
- Slowly lower them back to shoulder level.
Trainer Tip: Keep your wrists straight and aligned with your elbows; avoid leaning backward — this shifts stress to the lower back.
Best Exercises for the Biceps
4) Barbell Curl
Why it works:
This classic isolation movement focuses tension directly on the biceps brachii — the muscle responsible for elbow flexion. By stabilizing your upper arms and using controlled motion, you can effectively build arm size and definition. The barbell also allows for heavier loading than dumbbells, aiding progressive overload.
Muscles worked: Biceps brachii, brachialis, brachioradialis (forearm).
How to do it:
- Stand upright holding a barbell with an underhand (supinated) grip, shoulder-width apart.
- Keep your elbows close to your torso and curl the bar upward toward your shoulders.
- Squeeze the biceps at the top, then lower slowly over 2–3 seconds.
Trainer Tip: Control every rep — avoid using body momentum. Maintain constant tension on the biceps throughout the movement.
Best Exercises for the Triceps
5) Close-Grip Bench Press
Why it works:
This compound press engages the triceps brachii more intensely than a standard bench press. The narrower grip shifts the focus from the chest to the triceps while still working the shoulders. It’s perfect for developing pressing power and arm size simultaneously.
Muscles worked: Triceps (long, lateral, and medial heads), chest, front deltoids.
How to do it:
- Lie on a bench and grip the barbell just inside shoulder-width.
- Lower the bar to your lower chest, keeping elbows tucked close to your sides.
- Press up until arms are nearly straight, maintaining a tight core.
Trainer Tip: Keep wrists neutral and elbows at a 45-degree angle to avoid strain. Control the descent — don’t bounce the bar off your chest.
Best Exercises for the Legs
6) Barbell Squat
Why it works:
Known as the “king of exercises,” the squat strengthens nearly every muscle from the waist down. It builds quads, glutes, hamstrings, and core stability, enhancing athletic power and functional strength. Squats improve joint mobility and hormonal response for muscle growth.
Muscles worked: Quadriceps, glutes, hamstrings, adductors, spinal erectors, and core.
How to do it:
- Position the bar across your upper traps, not your neck.
- Stand with feet shoulder-width apart, toes slightly turned out.
- Brace your core, sit your hips back, and bend knees to lower until thighs are parallel.
- Drive through your heels to return to standing.
Trainer Tip: Keep chest up and knees tracking over toes. Don’t collapse forward or bounce at the bottom.
Best Exercises for the Glutes
7) Barbell Hip Thrust
Why it works:
The hip thrust isolates the gluteus maximus — the largest and most powerful muscle in the body. It provides maximum activation at full hip extension, improving explosive power, posture, and lower-body aesthetics.
Muscles worked: Glutes (maximus, medius), hamstrings, core.
How to do it:
- Sit on the ground with your upper back against a bench and barbell across your hips.
- Roll the bar over your lap and position your feet hip-width apart.
- Drive through your heels to lift hips until your torso and thighs form a straight line.
- Pause and squeeze your glutes at the top before lowering under control.
Trainer Tip: Keep your chin tucked and ribs down — avoid over-arching your lower back.
Best Exercises for the Hamstrings
8) Romanian Deadlift
Why it works:
This hinge movement targets the hamstrings through a deep eccentric stretch, improving flexibility and muscle growth. It also strengthens the glutes and lower back, making it essential for posterior-chain balance.
Muscles worked: Hamstrings, glutes, spinal erectors, adductors.
How to do it:
- Stand tall holding a barbell in front of your thighs.
- Keep a soft bend in the knees and hinge at the hips, lowering the bar to mid-shin.
- Maintain a flat back and push hips backward.
- Reverse the movement by driving hips forward to stand tall.
Trainer Tip: Don’t round your spine or squat the movement. Focus on the hip hinge for maximum hamstring tension.
Best Exercises for the Quadriceps
9) Leg Press
Why it works:
The leg press builds quad mass while minimizing spinal load. It’s ideal for beginners or lifters seeking high-volume leg work. The fixed motion helps isolate quads without demanding heavy balance.
Muscles worked: Quads, glutes, hamstrings.
How to do it:
- Sit in the machine with your back flat against the pad.
- Place feet shoulder-width on the platform.
- Lower the sled until your knees form a 90-degree angle.
- Press through heels to return without locking knees.
Trainer Tip: Don’t let your lower back lift off the pad — that shifts tension away from your legs.
Best Exercises for the Calves
10) Standing Calf Raise
Why it works:
Standing calf raises develop the gastrocnemius, the visible upper calf muscle. Strong calves support balance, sprinting, and jumping while improving ankle strength.
Muscles worked: Gastrocnemius, soleus, tibialis posterior (stabilizer).
How to do it:
- Stand on the edge of a raised platform with heels hanging off.
- Drop heels below the platform to feel a stretch.
- Rise onto your toes as high as possible and pause briefly.
- Lower slowly under control.
Trainer Tip: Perform controlled reps — no bouncing. Pause 1–2 seconds at the top to maximize muscle engagement.
Best Exercises for the Core
11) Plank
Why it works:
The plank is a foundational core exercise that trains anti-extension strength — your ability to resist spinal arching. It strengthens the rectus abdominis, transverse abdominis, and obliques, improving posture and protecting the lower back during heavy lifts. A strong core also enhances stability in squats, deadlifts, and athletic movements.
Muscles worked: Core (rectus abdominis, transverse abdominis, obliques), shoulders, glutes, lower back.
How to do it:
- Get into a forearm plank position with elbows under shoulders and legs extended.
- Keep your body in a straight line from head to heels.
- Engage your abs, glutes, and quads simultaneously.
- Hold for 30–60 seconds, breathing steadily throughout.
Trainer Tip: Don’t let your hips sag or rise too high — your spine should stay neutral. Think “ribs down, glutes tight” to maintain tension.
Best Exercises for the Abs
12) Hanging Leg Raise
Why it works:
The hanging leg raise isolates the lower abs while improving grip strength and core endurance. Unlike crunches, it trains the abs dynamically and under tension. It’s a favorite of athletes for developing functional midsection strength.
Muscles worked: Lower abs, hip flexors, obliques (assist), forearms (stabilizers).
How to do it:
- Hang from a pull-up bar with arms fully extended and legs straight.
- Engage your abs, then raise your legs until they’re parallel (or higher).
- Lower slowly without swinging.
Trainer Tip: Keep your pelvis tucked (posterior tilt) to engage your abs more than your hip flexors. Bend your knees if you’re a beginner.
Best Exercises for the Forearms
13) Farmer’s Carry
Why it works:
The farmer’s carry is a full-body loaded carry that develops grip endurance, forearm strength, and postural stability. It’s an underrated exercise for real-world strength — mimicking how we carry loads in daily life.
Muscles worked: Forearms, traps, core, glutes, obliques.
How to do it:
- Grab a heavy pair of dumbbells or kettlebells.
- Stand tall with shoulders back and core braced.
- Walk 20–40 meters, maintaining upright posture.
- Turn carefully, rest, and repeat.
Trainer Tip: Don’t rush. Focus on control, even strides, and keeping your shoulders square. The slower, the stronger.
Best Exercises for the Traps
14) Barbell Shrug
Why it works:
Shrugs directly target the upper trapezius, improving posture and neck stability. Strong traps balance shoulder health and enhance performance in deadlifts and overhead lifts.
Muscles worked: Upper traps, levator scapulae, rhomboids.
How to do it:
- Hold a barbell (or dumbbells) in front of your thighs with arms straight.
- Elevate shoulders straight upward as high as possible.
- Hold for one second, then lower under control.
Trainer Tip: Focus on vertical movement — don’t roll your shoulders. Keep core tight and neck neutral.
Best Exercises for the Lats
15) Bent-Over Row
Why it works:
The barbell row is a compound movement that builds thickness and strength across the lats, rhomboids, and rear delts. It reinforces spinal stability and complements pressing exercises for muscular balance.
Muscles worked: Lats, traps, rhomboids, rear delts, erector spinae.
How to do it:
- Hold a barbell with an overhand grip and hinge forward to about 45°.
- Pull the bar toward your lower ribs, keeping elbows close.
- Lower under control without rounding your back.
Trainer Tip: Don’t jerk the bar. Maintain a steady hinge and lead with your elbows — not your hands — to target the back effectively.
Best Exercises for the Glute Medius
16) Side-Lying Leg Raise
Why it works:
This simple but powerful move targets the glute medius, which stabilizes your pelvis and knees during walking, running, and squatting. Strengthening it improves balance and reduces knee and hip pain.
Muscles worked: Gluteus medius, gluteus minimus, tensor fasciae latae.
How to do it:
- Lie on one side with legs straight and stacked.
- Lift the top leg upward about 45°, keeping it slightly behind your torso.
- Pause at the top and lower slowly.
Trainer Tip: Lead with your heel instead of your toes to avoid engaging your hip flexors more than your glutes.
Best Exercises for the Lower Back
17) Back Extension
Why it works:
This exercise strengthens the spinal erectors, improving posture and protecting the lower back from strain. It’s essential for spinal health and complements deadlift training.
Muscles worked: Lower back, glutes, hamstrings.
How to do it:
- Set up on a hyperextension bench so your hips rest on the pad.
- Cross arms over chest and hinge forward at the waist.
- Lower until your torso is slightly below parallel, then raise until straight.
Trainer Tip: Focus on glute engagement — not just bending your spine. Avoid arching excessively at the top.
Best Exercises for the Obliques
18) Russian Twist
Why it works:
This core rotation exercise strengthens the obliques and improves trunk stability. It enhances rotational control for sports like tennis, golf, and boxing.
Muscles worked: Obliques, abs, hip flexors, lower back.
How to do it:
- Sit on the floor with knees bent and feet off the ground.
- Lean back slightly to engage your core.
- Hold a weight or medicine ball and rotate your torso side to side.
Trainer Tip: Move slowly and under control. Keep the motion in your torso, not your arms.
Best Exercises for the Rear Delts
19) Reverse Fly
Why it works:
The reverse fly develops posterior deltoids and upper back muscles that balance shoulder strength and improve posture. It’s vital for anyone who does frequent pressing work.
Muscles worked: Rear delts, traps, rhomboids.
How to do it:
- Hold dumbbells with palms facing each other.
- Bend forward slightly at the hips, keeping a flat back.
- Raise arms out to the sides until in line with shoulders.
- Lower slowly and repeat.
Trainer Tip: Focus on squeezing shoulder blades together — this ensures you’re using your rear delts, not your traps.
Best Exercises for the Hip Flexors
20) Standing Cable Knee Raise
Why it works:
Strengthens hip flexors and lower abs, improving stride mechanics and pelvic stability. Ideal for runners and athletes who need explosive hip drive.
Muscles worked: Hip flexors, abs, quadriceps (secondary).
How to do it:
- Attach an ankle strap to a low cable pulley.
- Stand tall and raise your knee up toward your chest.
- Lower under control and repeat.
Trainer Tip: Avoid leaning backward — keep posture upright to isolate the hip flexors effectively.
Best Exercises for the Adductors
21) Seated Machine Adduction
Why it works:
This movement isolates the inner thighs, supporting hip stability and balance. Strong adductors reduce groin injury risk and improve leg control.
Muscles worked: Adductor longus, brevis, magnus, gracilis, pectineus.
How to do it:
- Sit upright on the adductor machine with legs against the pads.
- Bring your knees together slowly, then return with control.
Trainer Tip: Use a moderate weight and slow tempo to maximize time under tension — avoid fast, jerky motions.
Best Exercises for the Abductors
22) Cable Side Kick
Why it works:
The cable side kick strengthens the outer hip muscles that stabilize your pelvis during movement. It’s great for balance and joint alignment.
Muscles worked: Glute medius, glute minimus, TFL.
How to do it:
- Attach an ankle strap to a low pulley.
- Stand tall, holding a post for balance.
- Kick your leg out to the side and slightly back.
- Pause briefly, then return under control.
Trainer Tip: Keep your torso still — avoid leaning or swinging for momentum.
Best Exercises for the Neck
23) Neck Flexion with Resistance Band
Why it works:
Strengthens the neck flexors for better posture and reduced strain from desk work or sports. It also helps athletes develop neck resilience for contact sports.
Muscles worked: Sternocleidomastoid, longus capitis, deep cervical flexors.
How to do it:
- Anchor a light resistance band behind you and loop it around your forehead.
- Step forward until there’s slight tension.
- Slowly nod your chin toward your chest, then return.
Trainer Tip: Use very light resistance and focus on slow, controlled reps — the neck responds to precision, not load.
Best Exercises for the Glute–Ham Tie-In
24) Glute-Ham Raise
Why it works:
A powerful move for developing the glute–ham connection, enhancing posterior-chain strength and preventing hamstring injuries. It builds functional strength for sprinting and jumping.
Muscles worked: Hamstrings, glutes, lower back.
How to do it:
- Position yourself on a GHR machine with knees on the pad and ankles secured.
- Lower your torso forward by extending the knees and hips.
- Curl back up using hamstrings and glutes.
Trainer Tip: Beginners can use a resistance band for assistance. Focus on a slow descent and strong glute squeeze at the top.
Best Compound Push–Pull Exercise
25) Push-Up to Row (Renegade Row)
Why it works:
Combines pushing and pulling to train chest, back, arms, and core at once. Builds strength, balance, and anti-rotation stability.
Muscles worked:
Chest, triceps, lats, rhomboids, rear delts, core.
How to do it:
- In a plank position holding dumbbells, lower into a push-up.
- As you press up, row one dumbbell toward your ribs.
- Lower it, then repeat on the other side.
Trainer Tip:
Keep hips square and core tight — control the row, don’t twist.
Best Functional Full-Body Exercise
26) Kettlebell Swing
Why it works:
Builds hip power, strength, and conditioning while working the entire posterior chain. Improves athletic performance and calorie burn.
Muscles worked:
Glutes, hamstrings, lats, erector spinae, core, shoulders.
How to do it:
- Stand with feet wide, holding a kettlebell with both hands.
- Hinge hips back, swing the bell between your legs.
- Drive hips forward to swing it to chest height.
Trainer Tip:
Use your hips, not your arms. Keep back flat and core braced.
Best Full-Body Exercise
27) Deadlift
Why it works:
The deadlift is the ultimate strength exercise, recruiting nearly every muscle in the body. It builds posterior-chain power, strengthens your grip and core, and improves athletic performance. It’s functional, translating directly to everyday activities like lifting heavy objects safely.
Muscles worked: Glutes, hamstrings, quads, lats, traps, erector spinae, core, forearms.
How to do it:
- Stand with feet hip-width apart, barbell over midfoot.
- Grip the bar just outside your knees.
- Brace your core, pull your chest up, and drive through your heels to lift.
- Lock out by squeezing your glutes.
- Lower the bar by hinging at your hips.
Trainer Tip: Keep the bar close to your body at all times. A straight bar path reduces spinal strain and improves power output.
Workout Routine: How to Use These 27 Exercises
Building total-body strength isn’t just about knowing the best exercises — it’s about structuring them into a smart, balanced plan.
Here’s a 4-day split routine using the movements from this guide to help you train every major muscle group efficiently, promote recovery, and maximize results.
Day 1 – Upper Push (Chest / Shoulders / Triceps)
- Barbell Bench Press – 4 sets × 6–8 reps
- Overhead Shoulder Press – 3 sets × 8–10 reps
- Close-Grip Bench Press – 3 sets × 10–12 reps
- Reverse Fly – 3 sets × 12–15 reps
- Plank – 3 × 45 sec hold
Trainer Tip: Keep rest periods short (45–60 sec) to maintain shoulder and triceps engagement while keeping heart rate elevated.
Day 2 – Lower Body (Legs / Glutes / Hamstrings / Calves)
- Barbell Squat – 4 sets × 6–8 reps
- Romanian Deadlift – 3 sets × 8–10 reps
- Barbell Hip Thrust – 3 sets × 10–12 reps
- Leg Press – 3 sets × 12 reps
- Standing Calf Raise – 4 sets × 15 reps
Trainer Tip: Focus on full depth and controlled eccentrics for greater time under tension — this builds strength and size faster.
Day 3 – Core & Mobility / Active Recovery
- Hanging Leg Raise – 3 × 12–15 reps
- Russian Twist – 3 × 20 twists
- Side-Lying Leg Raise – 3 × 15 per side
- Back Extension – 3 × 12–15 reps
- Finish with foam rolling or light cardio (20 min walk, cycle, or swim)
Trainer Tip: Use this day to improve core stability, hip mobility, and spinal alignment — it’s crucial for long-term performance.
Day 4 – Upper Pull (Back / Biceps / Rear Delts / Core)
- Pull-Ups – 4 sets × AMRAP (as many reps as possible)
- Bent-Over Row – 4 sets × 8 reps
- Barbell Curl – 3 sets × 10–12 reps
- Farmer’s Carry – 3 × 30 m walks
- Renegade Row – 3 × 10 per side
Trainer Tip: Keep your shoulder blades retracted throughout each movement — this maintains tension and protects your spine.
Optional Day 5 – Functional & Power Training
- Kettlebell Swing – 4 × 15 reps
- Glute-Ham Raise – 3 × 10 reps
- Cable Side Kick – 3 × 15 per leg
- Neck Flexion (Resistance Band) – 2 × 15 reps
Trainer Tip: Perform this session at a faster tempo to boost power, explosiveness, and metabolic conditioning.
Weekly Schedule Example
| Day | Focus | Key Muscles |
|---|---|---|
| Monday | Upper Push | Chest, Shoulders, Triceps |
| Tuesday | Lower Body | Quads, Glutes, Hamstrings |
| Wednesday | Rest or Core/Mobility | Core, Recovery |
| Thursday | Upper Pull | Back, Biceps, Rear Delts |
| Friday | Power / Functional | Full Body |
| Weekend | Rest | Recovery |
Progression & Recovery
- Add 2.5–5 lb weekly to major lifts or 1–2 reps for bodyweight movements.
- Rest 60–90 seconds between moderate sets, 2–3 minutes for heavy compound lifts.
- Prioritize form, sleep, and nutrition — strength builds when you recover well.
Final Tip
Follow this routine consistently for 6–8 weeks, tracking your performance weekly. Combine it with proper nutrition and mobility work, and you’ll see measurable improvements in muscle strength, size, and balance.
FAQ Section
1. How many times a week should I train each muscle group?
2–3 times per week per muscle group is optimal for most people.
2. What’s more effective: compound or isolation exercises?
Compound exercises build overall strength faster; isolation helps refine and balance specific muscles.
3. How long should my workouts be?
45–60 minutes is ideal for most strength sessions.
4. Should beginners lift heavy or focus on form?
Focus on perfect form first, then gradually increase weight.
5. Can bodyweight training build muscle?
Yes, when done progressively with enough intensity and volume.
Conclusion
Building total-body strength doesn’t require hundreds of exercises — just the right ones. These 27 proven movements target every major muscle group for a balanced, powerful physique. Start with 3–4 sessions per week, focus on form, and progress gradually for lifelong results.
References
- Bench Press — Pectoralis Activation (Systematic Review & Meta-analysis, 2023)
EMG evidence on bench-press variants and pec activation; perfect for your Chest section. MDPI - Core & Plank — EMG Across Core Exercises (Systematic Review, 2020)
Synthesizes core muscle activation (planks vs. other moves); supports Core/Abs sections. PMC - Hamstrings/RDL — Deadlift Variations EMG (2022)
EMG comparison of Romanian, step-RDL, and stiff-leg deadlifts; ideal for Hamstrings & Deadlift cues. PMC - Glutes — Hip Thrust vs Back Squat (Set-Volume-Matched RCT, 2023)
Shows similar glute hypertrophy from squats and hip thrusts; great for Glutes/Legs balance. PMC - Kettlebell Swing — Strength, Power & Conditioning (Comprehensive Review, 2024)
Evidence that kettlebell training improves strength, power, and fitness; backs your Functional Full-Body section. PMC