The Best Exercises to Train Each Muscle Group

Here on Lift Learn Grow we’ve covered a lot of topics;

However, what we haven’t done yet is provide a straightforward list of exercises for each body part so you can decide what you want to do.

You might ask, “what’s the point of doing this?”

To which I’d say,

Maybe you need to switch out an exercise to help overcome a workout plateau but aren’t sure what to choose.

Or you want to use barbell exercises so you can correct a muscle imbalance.

Perhaps you’re just curious about what’s possible.

It could be that you want to create your own workout plan.

Perhaps you’re just curious about what’s possible.

Whatever the case may be here’s a big ass list of exercises, and to keep it simple the list is split by body part and includes;

  • Barbell exercises

  • Dumbbell exercises

  • Cable / machine exercises

Let’s get into it.

Chest Exercises

All compound chest exercises will also work the shoulders and triceps.

Barbell Exercises

Incline barbell bench press

Flat barbell bench press

Decline barbell bench press

Guillotine (neck) press

Close grip bench press

Dumbbell Exercises

Incline dumbbell bench press

Flat dumbbell bench press

Decline dumbbell bench press

Dumbbell pullover

Dumbbell chest fly

Dumbbell floor press

Cable / Machine Exercises

Cable chest fly

Cable chest press

Single-arm cable crossover

Incline machine bench press

Flat machine bench press

Pec dec

Dip machine

Back Exercises

All compound back exercises will also work the biceps.

Barbell Exercises

Standard deadlift

Sumo deadlift

Romanian deadlift

Bent over rows

Pendley rows

T-bar rows

Barbell shrugs

Barbell chest supported rows

Dumbbell Exercises

Dumbbell Romanian deadlifts

Single arm rows

Dumbbell shrugs

Dumbbell chest supported rows

Cable / Machine Exercises

Lat pulldowns – wide & narrow grip

Seated rows – wide & narrow grip

Standing push down


Chin ups & pull ups

Legs Exercises

All leg exercises will work some combination of the quads, hamstring, glutes and calves.

Barbell Exercises

Barbell back squats

Barbell front squats

Barbell lunges

Barbell Bulgarian split squat

Barbell step ups

Good mornings

Romanian deadlifts

Barbell hip thrusts

Standing calf raises

Dumbbell Exercises

Dumbbell squat

Goblet squat

Dumbbell lunges

Dumbbell Bulgarian split squat

Dumbbell step ups

Dumbbell Romanian deadlifts

Dumbbell hip thrusts

Dumbbell glute raises

Standing calf raises

Cable / Machine Exercises

Hack squat machine

Leg press

Leg extension

Leg curl

Seated calf raise

Shoulders Exercises

Compound shoulder exercises will also work the triceps

Barbell Exercises

Standing barbell shoulder press

Seated barbell shoulder press

Push press

Dumbbell Exercises

Standing dumbbell shoulder press

Seated dumbbell shoulder press

Arnold press

Cuban press

Single arm dumbbell press

Dumbbell lateral raises

Dumbbell front raises

Dumbbell reverse flys

Glute bridges

Cable / Machine Exercises

Machine shoulder press

Machine lat raise

Cable lat raise

Cable front raise

Cable reverse fly

Cable face pulls

Bicep Exercises

Barbell Exercises

Barbell bicep curl

E-Z bar bicep curl

Barbell preacher curl

Dumbbell Exercises

Concentration curl

Dumbbell bicep curl

Hammer curls

Incline bench dumbbell curl

Cable / Machine Exercises

Cable bicep curl

Bicep machine curl

Triceps Exercises

Barbell Exercises

Close-grip bench press

Skull crushers

Dumbbell Exercises

Tricep kickbacks

Standing overhead extension

Seated overhead extension

Cable / Machine Exercises

Machine tricep extension

Cable tricep pulldown

Dip machine

Ab Exercises

Barbell ab rollouts

Dumbbell side bends

Cable crunches

Ab crunch machine

Leg raises

Knee raises

Ab crunches

Russian twists

Plank hold

That’s All

There we have it, a list of the weight lifting exercises for each body part.

This list is by no means exhaustive but it does include some of the most effective exercises for each body part.

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