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- Compound Exercises
- Incorporate these Weight Training Exercises into your Muscle Building and Fat Loss Workouts
- Compound Exercises: Why Should You Use Them?
- All Compound Exercises by Primary Muscle Group
- Compound Arm Exercises
- Compound Back and Shoulder Exercises
- Compound Chest Exercises
- Compound Leg Exercises
Compound Exercises
Incorporate these Weight Training Exercises into your Muscle Building and Fat Loss Workouts
Welcome to our Compound Exercises main page!
Each exercise comes complete with pictures, instructions, and tips so that you can get the most out of this online training and immediately add to your weight training programs.
Shut up and let me skip to the exercises!
Compound Exercises: Why Should You Use Them?
A compound exercise is an exercise that involves the movement of two or more joints. For example, Chin ups and Pull-ups are compound exercises that work your arms as well as your forearms, lats, and upper back. During these body weight exercises, you contract at the shoulders as well as the elbows. On the other hand, isolation exercises, an example being concentration curls, only involve the movement of one joint.
The most major benefits of compound exercises are that they:
- Work large muscle groups thereby burning more calories than isolation exercises
- Trigger your body’s release of more muscle building testosterone and growth hormone than isolation exercises.
- Build functional strength applicable to everyday life.
All Compound Exercises by Primary Muscle Group
Compound Arm Exercises
Bicep Exercises | ||
Exercise Name |
Primary Muscle(s) |
Addl Equip. Required |
Bicep Curl with Deadlift | Biceps, Forearms, Legs, Lats, Back, Shoulders | Barbell |
Chin Ups | Biceps, Forearms, Lats, Upper Back | Pull Up Bar |
Gironda Sternum Chin Ups | Biceps, Forearms, Lats, Upper Back | Pull Up Bar |
Narrow Parallel Grip Chin Ups | Biceps, Deltoids, Forearms, Lats, Upper Back | Pull Up Bar |
Bicep Curl Squat | Biceps, Calves, Forearms, Glutes Hamstrings, Quads | Dumbbells |
Bicep Curl with Overhead Extension on Stability Ball | Biceps, Forearms, Triceps | Dumbbells, Stability Ball |
Bicep Curl with Step Up | Biceps, Calves, Forearms, Glutes Hamstrings, Quads | Dumbbells, Bench |
Forward Lunge with Bicep Curl | Biceps, Calves, Forearms, Glutes, Hamstrings, Hip Abductors, Quads | Dumbbells |
Lateral Lunge with Bicep Curl | Biceps, Calves, Forearms, Glutes, Hamstrings, Hip Abductors, Quads | Dumbbells |
Check out all of our Bicep Exercises!
Tricep Exercises | ||
Exercise Name |
Primary Muscle(s) |
Addl Equip. Required |
Close Grip Bench Press | Triceps, Chest, Deltoids | Barbell, Bench |
Decline Close Grip Bench to Skull Crusher |
Triceps, Chest, Deltoids | Barbell, Decline Bench |
JM Press | Triceps, Chest, Deltoids | Barbell, Bench |
Reverse Triceps Bench Press | Triceps, Chest, Deltoids | Barbell, Bench |
Smith Machine Close Grip Bench Press |
Triceps, Chest, Deltoids | Bench, Smith Machine |
Bench Tricep Dips | Triceps, Chest, Deltoids, Lats, Upper Back | Two Benches |
Tricep Pushups | Triceps, Chest, Deltoids | N/A |
Tricep Dips | Triceps, Chest, Deltoids, Lats, Upper Back | Parallel Bars or Dip Station |
Machine Tricep Dips | Triceps, Chest, Deltoids, Lats, Upper Back | Machine |
Check out all of our Arm Exercises or skip directly to our Bicep Exercises or Tricep Exercises!
Compound Back and Shoulder Exercises
Back Exercises | ||
Exercise Name |
Primary Muscle(s) |
Addl Equip. Required |
Barbell T-Bar Row | Upper Back, Lats, Biceps | Barbell |
Bent Over Row | Upper Back, Lats, Biceps, Shoulders | Barbell |
Reverse Grip Bent Over Row | Upper Back, Lats, Biceps, Shoulders | Barbell |
Body Row | Upper Back, Lats, Biceps | Barbell or Smith Machine |
Climber Pull Ups | Lats, Upper Back, Biceps, Shoulders | Pull Up Bar |
Pull Ups | Lats, Upper Back, Biceps, Shoulders | Pull Up Bar |
Close Grip Front Lat Pull Down | Lats, Upper Back, Biceps, Shoulders | Cable |
Lat Pull Down | Lats, Upper Back, Biceps, Shoulders | Cable |
Reverse Grip Lat Pull Down | Lats, Upper Back, Biceps, Shoulders | Cable |
Seated Cable Row | Upper Back, Lats, Biceps, Shoulders | Cable |
V-Bar Lat Pull Down | Lats, Upper Back, Biceps, Shoulders | Cable, V-Bar |
Dumbbell Rows | Upper Back, Lats, Biceps, Trapezius, Deltoids | Dumbbell |
Pushups Row | Upper Back, Chest, Core, Shoulders, Triceps | Dumbbells |
Single-Arm Bent Over Row | Upper Back, Lats, Biceps, Deltoids, Trapezius | Dumbbell |
Smith Machine Bent Over Row | Upper Back, Lats, Biceps, Trapezius, Deltoids | Smith Machine |
Check out all of our Back Exercises or link directly to all of our Lat Exercises, Upper Back Exercises, or Lower Back Exercises!
Shoulder Exercises | ||
Exercise Name |
Primary Muscle(s) |
Addl Equip Required |
Seated Military Press | Deltoid, Trapezius, Chest, Triceps | Barbell |
Barbell Upright Row | Deltoid, Trapezius, Biceps | Barbell |
Standing Overhead Press | Deltoid, Trapezius, Chest, Triceps | Barbell |
Arnold Press | Deltoid, Trapezius, Chest, Triceps | Dumbbells |
Cuban Press | Deltoid, Trapezius, Chest, Triceps | Dumbbells |
Dumbbell Raises | Deltoid, Trapezius | Dumbbells |
Dumbbell Shoulder Press | Deltoid, Trapezius, Chest, Triceps | Dumbbells |
Dumbbell Upright Row | Deltoid, Trapezius, Biceps | Dumbbell |
Iron Cross Exercise | Deltoid, Trapezius, Chest, Legs, Lower Back, Triceps, | Dumbbells |
One-Arm Upright Row | Deltoid, Trapezius, Biceps | Dumbbell |
Machine Shoulder Press | Deltoid, Trapezius, Chest, Triceps | Machine |
Smith Machine Upright Row | Deltoid, Trapezius, Biceps | Smith Machine |
Check out all of our Shoulder Exercises!
Compound Chest Exercises
Exercise Name |
Primary Muscle(s) |
Addl Equip. Required |
Bench Press Exercise | Chest, Deltoids, Triceps | Barbell, Flat Bench |
Decline Bench Press | Chest, Deltoids, Triceps | Barbell, Decline Bench |
Incline Bench Press | Chest, Deltoids, Triceps | Barbell, Incline Bench |
Wide Grip Bench Press | Chest, Deltoids, Triceps | Barbell, Flat Bench |
Wide Grip Decline Bench | Chest, Deltoids, Triceps | Barbell, Decline Bench |
Biased Pushups | Chest, Deltoids, Triceps, Upper Back | Bosu Ball |
Chest Dip | Chest, Deltoids, Triceps | Parallel Bars or Dip Station |
Exercise Ball Pushups | Chest, Deltoids, Triceps, Upper Back | Exercise Ball |
Pushups | Chest, Deltoids, Triceps, Upper Back | N/A |
Plyo Pushups | Chest, Deltoids, Triceps, Upper Back | Medicine Ball |
Tricep Pushups | Chest, Deltoids, Triceps, Upper Back | N/A |
Wide Chest Pushups | Chest, Deltoids, Triceps, Upper Back | N/A |
Decline Dumbbell Bench Press | Chest, Deltoids, Triceps | Dumbbells, Decline Bench |
Dumbbell Bench Press | Chest, Deltoids, Triceps | Dumbbells, Flat Bench |
Dumbbell Incline Press | Chest, Deltoids, Triceps | Dumbbells, Incline Bench |
Hammer Grip Incline Press | Chest, Deltoids, Triceps | Dumbbells, Incline Bench |
One Arm Bench Press | Chest, Deltoids, Triceps | Dumbbells, Flat Bench |
Machine Bench Press | Chest, Deltoids, Triceps | Machine |
Machine Decline Bench | Chest, Deltoids, Triceps | Machine |
Machine Incline Bench | Chest, Deltoids, Triceps | Machine |
Smith Machine Bench Press | Chest, Deltoids, Triceps | Smith Machine, Flat Bench |
Smith Machine Incline | Chest, Deltoids, Triceps | Smith Machine, Incline Bench |
Check out all of our Chest Exercises!
Compound Leg Exercises
Exercise Name |
Primary Muscle(s) |
Addl Equip. Required |
Barbell Deadlifts | Back, Forearms, Legs, Traps | Barbell |
Barbell Hack Squat | Forearms, Legs | Barbell |
Barbell Lunge | Legs | Barbell |
Barbell Squats | Legs, Lower Back | Barbell |
Barbell Squats to Bench | Legs, Lower Back | Barbell |
Bulgarian Split Squat | Legs, Lower Back | Barbell, Bench |
Front Squat | Legs | Barbell |
Front Squat to Bench | Legs | Barbell, Bench |
Jefferson Squats | Legs, Lower Back | Barbell |
One Arm Side Deadlifts | Abs, Legs, Lower Back, Traps | Barbell |
Overhead Squat | Legs, Lower Back, Shoulders | Barbell |
Power Clean | Forearms, Legs, Lower Back, Shoulders | Barbell |
Reverse Barbell Lunge | Legs | Barbell |
Romanian Deadlift | Back, Forearms, Legs | Barbell |
Side Lunge | Legs, Hip Abductors | Barbell |
Side Split Squats | Legs, Hip Abductors, Lower Back | Barbell |
Single Leg Barbell Squats | Legs, Lower Back | Barbell |
Speed Squats | Legs, Lower Back | Barbell |
Sumo Deadlift | Back, Forearms, Hip Adductors, Legs, Traps | Barbell |
Stiff Leg Deadlift | Back, Legs | Barbell |
Step Ups | Legs | Barbell, Bench |
Wide Stance Squats | Legs, Lower Back | Barbell |
Zecher Squats | Legs, Lower Back | Barbell |
Dumbbell Deadlift | Back, Forearms, Legs, Traps | Dumbbells |
Dumbbell Lunge | Legs | Dumbbells, Bench |
Dumbbell Squats | Legs, Lower Back | Dumbbells |
Dumbbell Squats to Bench | Legs, Lower Back | Dumbbells, Bench |
Dumbbell Step Ups | Legs | Dumbbells, Bench |
Power Cleans | Forearms, Legs, Lower Back, Shoulders | Dumbbells |
Reverse Dumbbell Lunge | Legs | Dumbbells |
Romanian Deadlifts | Back, Forearms, Legs | Dumbbells |
Sumo Squats | Abs, Legs | Dumbbells |
Walking Lunges | Legs | Dumbbells |
Weighted Sissy Squats | Legs, Lower Back | Dumbbells or Weight Plate |
Leg Press Exercise | Legs | Machine |
Lying Squats | Legs | Machine |
Machine Hack Squats | Legs | Machine |
Narrow Stance Hack Squats | Legs | Machine |
Narrow Stance Leg Press | Legs | Machine |
Smith Machine Hack Squats | Legs | Smith Machine |
Smith Machine Romanian Deadlifts | Back, Forearms, Legs | Smith Machine |
Smith Machine Squats | Legs, Lower Back | Smith Machine |
Check out all of our Leg Exercises or link directly to all of our Calf Exercises, Hamstring Exercises, or Quadriceps Exercises!
Other Popular Pages of Weight Training Exercises
View our Weight Training Exercises main page for to link to all of our exercises sorted by equipment required or muscle trained. Or, choose one of our popular pages listed below.
- Fat Burning Exercises
- Strength Training Exercises
- Barbell Exercises / Dumbbell Exercises / Body Weight Exercises
- Muscle Building Workouts and Fat Loss Workouts
You’ve seen the Compound Exercises. Check out the Workout Routines. Start at our Home Page.