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View All Compound Exercise Videos

Welcome to the Compound exercises page! Below you'll find a list of all the Compound exercises we have listed in our database. Each Compound exercise video comes with detailed instructions, pictures and tips on how to get the most out of the exercise!

Can't find the exercise you're looking for here? We have loads of ways you can quickly find the exercise you're looking for in our database, and learn new ones! Check out the exercise videos main page for the complete list search options.

Compound Exercises List

Abs Compound Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
Abdominal Air Bike Abs None Bodyweight
Abdominal Barbell Rollouts Abs Shoulders Barbell
Bench Jack Knife Abs None Bodyweight
Decline Abdominal Reach Abs None Bodyweight
Decline Bench Alternate Knee Raise Abs None Bodyweight
Decline Bench Knee Raise Abs None Bodyweight
Decline Cable Knee Raise Abs None Cables
Decline Leg Raise With Hip Thrust Abs None Bodyweight
Exercise Ball Leg Tuck Abs Shoulders Exercise Ball
Hanging Knee Raise Abs Forearms Bodyweight
Low Wood Chop Abs Shoulders Cables
Lying Alternate Knee Raise Abs None Bodyweight
Lying Cable Knee Raise Abs None Cables
Lying Heel Touches Abs None Bodyweight
Lying Leg Raise With Hip Thrust Abs None Bodyweight
One Leg Lying Cable Knee Raise Abs None Cables
Roman Chair Knee Raise Abs None Bodyweight
Roman Chair Twisting Knee Raise Abs None Bodyweight
Seated Leg Tucks Abs None Bodyweight
Side Crunch With Leg Lift Abs Hip Flexors Bodyweight
Twisting Cable Crunch Abs None Cables
Twisting Decline Dumbbell Situps Abs Lower Back Dumbbells
Twisting Decline Sit Up Abs None Bodyweight
Twisting Hanging Knee Raise Abs Forearms Bodyweight
Weighted Chair Knee Raise Abs None Dumbbells
Weighted Hanging Knee Raise Abs Forearms Dumbbells
Wood Chop Abs Shoulders Cables

Back Compound Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
Barbell Pullover And Press Back, Chest Shoulders, Triceps Barbell
Behind Neck Lat Pull Down Back Biceps Machines
Bent Over Dumbbell Row Back Biceps Dumbbells
Bent Over Row Back Biceps Barbell
Cable Palm Rotational Row Back Biceps Cables
Chin Up Back Biceps Bodyweight
Close Grip Bent Over Row Back Biceps Barbell
Close Grip Lat Pull Down Back Biceps Machines
Close Grip Pull Up Back Biceps Bodyweight
Deadlift Back, Glutes, Hamstrings Core, Forearms, Lower Back, Traps Barbell
EZ Bar Reverse Grip Bent Over Row Back Biceps Barbell
High Inverted Row Back Biceps Bodyweight
Incline Bench Barbell Row Back Biceps Barbell
Incline Bench Cable Row Back Biceps Cables
Incline Bench Cable Row (Rope Extension) Back Biceps Cables
Incline Bench Two Arm Dumbbell Row Back Biceps Dumbbells
Inverted Row Back Biceps Bodyweight
Lat Pull Down Back Biceps Machines
Machine Row Back Biceps Machines
Machine T-Bar Row Back Biceps Machines
One Arm Bent Over Row Back Biceps Barbell
One Arm Dumbbell Row Back Biceps Dumbbells
One Arm machine Row Back Biceps Machines
One Arm Seated Cable Row Back Biceps Cables
Overhand Close Grip Lat Pull Down Back Biceps Machines
Palm Rotational Row Back Biceps Dumbbells
Palms In Bent Over Dumbbell Row Back Biceps Dumbbells
Reverse Grip Bent Over Dumbbell Row Back Biceps Dumbbells
Reverse Grip Bent Over Row Back Biceps Barbell
Reverse Grip Incline Bench Barbell Row Back Biceps Barbell
Reverse Grip Incline Bench Cable Row Back Biceps Cables
Reverse Grip Incline Bench Two Arm Dumbbell Row Back Biceps Dumbbells
Reverse Grip Lat Pull Down Back Biceps Machines
Reverse Grip Machine T-Bar Row Back Biceps Machines
Reverse Grip Smith Machine Bent Over Row Back Biceps Machines
Rope Crossover Seated Row Back Biceps Cables
Rope Lat Pull Down Back Biceps Machines
Rope Pull Up Back Biceps Bodyweight
Seated Cable Row Back Biceps Cables
Seated High Cable Row Back Biceps Cables
Seated Row Using Rope Back Biceps Cables
Smith Machine One Arm Row Back Biceps Machines
Standing One Arm Cable Row Back Biceps Cables
Underhand Close Grip Lat Pull Down Back Biceps Machines
V-Bar Pull Up Back Biceps Bodyweight
Wide Grip Chin Up Back Biceps Bodyweight
Wide Grip Pull Up Back Biceps Bodyweight

Biceps Compound Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
Smith Machine Bent Over Row Biceps Biceps Machines

Calves Compound Exercises:

No exercises were found in this category for this type.

Chest Compound Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
1 Leg Pushup Chest Shoulders, Triceps Bodyweight
Alternate Dumbbell Bench Press (high start) Chest Shoulders Dumbbells
Alternate Dumbbell Bench Press (low start) Chest Shoulders Dumbbells
Barbell Bench Press Chest Shoulders Barbell
Barbell Pullover And Press Back, Chest Shoulders, Triceps Barbell
Bench Pushups Chest Shoulders Bodyweight
Cable Chest Press Chest Shoulders, Triceps Cables
Cable Inner Chest Press Chest Shoulders Cables
Chest Dip Chest Shoulders Bodyweight
Decline Bench Press Chest Shoulders Barbell
Decline Dumbbell Bench Press Chest Shoulders Dumbbells
Decline Smith Machine Bench Press Chest Shoulders, Triceps Machines
Deep Push Ups Chest Shoulders Bodyweight
Dumbbell Bench Press Chest Shoulders Dumbbells
Dumbbell Floor Press Chest Shoulders, Triceps Dumbbells
Exercise Ball Dumbbell Press Chest Shoulders, Triceps Exercise Ball
Exercise Ball Push Up Chest Shoulders, Triceps Exercise Ball
Floor Bench Press Chest Shoulders, Triceps Barbell
Guillotine Press Chest, Shoulders Triceps Barbell
Hammer Strength Bench Press Chest Shoulders, Triceps Machines
Incline Bench Press Chest Shoulders Barbell
Incline Dumbbell Bench Press Chest Shoulders Dumbbells
Incline Exercise Ball Push Up Chest Shoulders, Triceps Exercise Ball
Incline Push Ups Chest Shoulders, Triceps Bodyweight
Incline Smith Machine Bench Press Chest Shoulders Machines
One Arm Dumbbell Bench Press Chest Triceps Dumbbells
Palms In Decline Dumbbell Bench Press Chest Shoulders, Triceps Dumbbells
Palms In Dumbbell Bench Press Chest Shoulders Dumbbells
Palms In Incline Dumbbell Bench Press Chest Triceps Dumbbells
Push Up Chest Shoulders Bodyweight
Reverse Dumbbell Bench Press Chest Shoulders Dumbbells
Reverse Grip Bench Press Chest Shoulders, Triceps Barbell
Reverse Grip Incline Bench Press Chest Shoulders, Triceps Barbell
Smith Machine Bench Press Chest Shoulders Machines
Smith Machine Wide Grip Bench Press Chest Shoulders Machines
Weighted Chest Dip Chest Shoulders, Triceps Other
Wide Grip Bench Press Chest Shoulders Barbell
Wide Grip Push Ups Chest Shoulders Bodyweight
Wide Reverse Grip Bench Press Chest Shoulders Barbell

Forearms Compound Exercises:

No exercises were found in this category for this type.

Glutes Compound Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
1/2 Squat Glutes, Hamstrings, Quadriceps None Barbell
1/4 Squat Glutes, Hamstrings, Quadriceps None Barbell
45 Degree Leg Press Glutes, Hamstrings, Quadriceps None Machines
Barbell Hack Squat Glutes, Hamstrings, Quadriceps None Barbell
Barbell Jumping Squats Glutes, Hamstrings, Quadriceps None Barbell
Barbell Lunge Glutes, Hamstrings, Quadriceps None Barbell
Barbell Rear Lunge Glutes, Hamstrings, Quadriceps None Barbell
Barbell Side Lunge Glutes, Hamstrings, Quadriceps None Barbell
Barbell Side Split Squat Glutes, Hamstrings, Quadriceps None Barbell
Barbell Split Jump Glutes, Hamstrings, Quadriceps None Barbell
Barbell Step Ups Glutes, Hamstrings, Quadriceps None Barbell
Bench One Leg Dumbbell Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Bodyweight Jump Squat Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Lunge Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Side Lunge Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Squat Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Step Up Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Walking Lunge Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Wall Squat Glutes, Hamstrings, Quadriceps None Bodyweight
Box Squat (shown with bench) Glutes, Hamstrings, Quadriceps None Barbell
Deadlift Back, Glutes, Hamstrings Core, Forearms, Lower Back, Traps Barbell
Decline Bench Barbell Lunge Glutes, Hamstrings, Quadriceps None Barbell
Deep Squat Glutes, Hamstrings, Quadriceps None Barbell
Dumbbell Deadlift Glutes, Hamstrings, Quadriceps Lower Back Dumbbells
Dumbbell Jumping Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Lunge Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Rear Lunge Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Side Lunge Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Split Jump Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Squat To Bench Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Step Up Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Walking Lunge Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Wall Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Exercise Ball Wall Squat Glutes, Hamstrings, Quadriceps None Exercise Ball
Feet Forward Smith Machine Squat Glutes, Hamstrings, Quadriceps None Machines
Frog Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Front Squat Glutes, Hamstrings, Quadriceps None Barbell
Front Squat To Bench Glutes, Hamstrings, Quadriceps None Barbell
Hack Squat Glutes, Hamstrings, Quadriceps None Machines
Incline Bench Bodyweight Lunge Glutes, Hamstrings, Quadriceps None Bodyweight
Incline Bench Dumbbell Lunge Glutes, Hamstrings, Quadriceps None Dumbbells
Narrow Hack Squat Glutes, Hamstrings, Quadriceps None Machines
Narrow Smith Machine Squat Glutes, Hamstrings, Quadriceps None Machines
Narrow Squat Glutes, Hamstrings, Quadriceps None Barbell
Narrow Stance 45 Degree Leg Press Glutes, Hamstrings, Quadriceps None Machines
One Leg 45 Degree Leg Press Glutes, Hamstrings, Quadriceps None Machines
One Leg Barbell Squat Glutes, Hamstrings, Quadriceps None Barbell
One Leg Bodyweight Squat Glutes, Hamstrings, Quadriceps None Bodyweight
One Leg Bodyweight Wall Squat Glutes, Hamstrings, Quadriceps None Bodyweight
One Leg Dumbbell Squat (AKA Bulgarian squat) Glutes, Hamstrings, Quadriceps None Dumbbells
One Leg Hack Squat Glutes, Hamstrings, Quadriceps None Machines
Overhead Squat Glutes, Hamstrings, Quadriceps Shoulders Barbell
Pile Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Rear Bodyweight Lunge Glutes, Hamstrings, Quadriceps None Bodyweight
Reverse hack Squat Glutes, Hamstrings, Quadriceps None Machines
Sissy Squat Glutes, Hamstrings, Quadriceps None Bodyweight
Smith Machine Deadlift Glutes, Hamstrings, Quadriceps Lower Back Machines
Smith Machine Front Squat Glutes, Hamstrings, Quadriceps None Machines
Smith Machine Lunge Glutes, Hamstrings, Quadriceps None Machines
Smith Machine One Leg Squat Glutes, Hamstrings, Quadriceps None Machines
Smith Machine Squat Glutes, Hamstrings, Quadriceps None Machines
Smith Machine Squat To Bench Glutes, Hamstrings, Quadriceps None Machines
Smith Machine Zercher Squat Glutes, Hamstrings, Quadriceps None Machines
Speed Squats Glutes, Hamstrings, Quadriceps None Barbell
Squat Glutes, Hamstrings, Quadriceps None Barbell
Squat To Bench Glutes, Hamstrings, Quadriceps None Barbell
Sumo Squat Glutes, Hamstrings, Quadriceps None Barbell
Walking Barbell Lunge Glutes, Hamstrings, Quadriceps None Barbell
Weighted Exercise Ball Wall Squat Glutes, Hamstrings, Quadriceps None Exercise Ball
Weighted Sissy Squat Glutes, Hamstrings, Quadriceps None Other
Weighted Squat Glutes, Hamstrings, Quadriceps None Other
Wide hack Squat Glutes, Hamstrings, Quadriceps None Machines
Wide Smith Machine Squat Glutes, Hamstrings, Quadriceps None Machines
Wide Squat Glutes, Hamstrings, Quadriceps None Barbell
Wide Stance 45 Degree Leg Press Glutes, Hamstrings, Quadriceps None Machines
Zerchers squat Glutes, Hamstrings, Quadriceps None Barbell

Hamstrings Compound Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
1/2 Squat Glutes, Hamstrings, Quadriceps None Barbell
1/4 Squat Glutes, Hamstrings, Quadriceps None Barbell
45 Degree Leg Press Glutes, Hamstrings, Quadriceps None Machines
Barbell Hack Squat Glutes, Hamstrings, Quadriceps None Barbell
Barbell Jumping Squats Glutes, Hamstrings, Quadriceps None Barbell
Barbell Lunge Glutes, Hamstrings, Quadriceps None Barbell
Barbell Rear Lunge Glutes, Hamstrings, Quadriceps None Barbell
Barbell Side Lunge Glutes, Hamstrings, Quadriceps None Barbell
Barbell Side Split Squat Glutes, Hamstrings, Quadriceps None Barbell
Barbell Split Jump Glutes, Hamstrings, Quadriceps None Barbell
Barbell Step Ups Glutes, Hamstrings, Quadriceps None Barbell
Bench One Leg Dumbbell Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Bodyweight Jump Squat Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Lunge Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Side Lunge Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Squat Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Step Up Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Walking Lunge Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Wall Squat Glutes, Hamstrings, Quadriceps None Bodyweight
Box Squat (shown with bench) Glutes, Hamstrings, Quadriceps None Barbell
Deadlift Back, Glutes, Hamstrings Core, Forearms, Lower Back, Traps Barbell
Decline Bench Barbell Lunge Glutes, Hamstrings, Quadriceps None Barbell
Deep Squat Glutes, Hamstrings, Quadriceps None Barbell
Dumbbell Deadlift Glutes, Hamstrings, Quadriceps Lower Back Dumbbells
Dumbbell Jumping Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Lunge Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Rear Lunge Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Side Lunge Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Split Jump Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Squat To Bench Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Step Up Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Walking Lunge Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Wall Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Exercise Ball Wall Squat Glutes, Hamstrings, Quadriceps None Exercise Ball
Feet Forward Smith Machine Squat Glutes, Hamstrings, Quadriceps None Machines
Frog Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Front Squat Glutes, Hamstrings, Quadriceps None Barbell
Front Squat To Bench Glutes, Hamstrings, Quadriceps None Barbell
Hack Squat Glutes, Hamstrings, Quadriceps None Machines
Incline Bench Bodyweight Lunge Glutes, Hamstrings, Quadriceps None Bodyweight
Incline Bench Dumbbell Lunge Glutes, Hamstrings, Quadriceps None Dumbbells
Narrow Hack Squat Glutes, Hamstrings, Quadriceps None Machines
Narrow Smith Machine Squat Glutes, Hamstrings, Quadriceps None Machines
Narrow Squat Glutes, Hamstrings, Quadriceps None Barbell
Narrow Stance 45 Degree Leg Press Glutes, Hamstrings, Quadriceps None Machines
One Leg 45 Degree Leg Press Glutes, Hamstrings, Quadriceps None Machines
One Leg Barbell Squat Glutes, Hamstrings, Quadriceps None Barbell
One Leg Bodyweight Squat Glutes, Hamstrings, Quadriceps None Bodyweight
One Leg Bodyweight Wall Squat Glutes, Hamstrings, Quadriceps None Bodyweight
One Leg Dumbbell Squat (AKA Bulgarian squat) Glutes, Hamstrings, Quadriceps None Dumbbells
One Leg Hack Squat Glutes, Hamstrings, Quadriceps None Machines
Overhead Squat Glutes, Hamstrings, Quadriceps Shoulders Barbell
Pile Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Rear Bodyweight Lunge Glutes, Hamstrings, Quadriceps None Bodyweight
Reverse hack Squat Glutes, Hamstrings, Quadriceps None Machines
Sissy Squat Glutes, Hamstrings, Quadriceps None Bodyweight
Smith Machine Deadlift Glutes, Hamstrings, Quadriceps Lower Back Machines
Smith Machine Front Squat Glutes, Hamstrings, Quadriceps None Machines
Smith Machine Lunge Glutes, Hamstrings, Quadriceps None Machines
Smith Machine One Leg Squat Glutes, Hamstrings, Quadriceps None Machines
Smith Machine Squat Glutes, Hamstrings, Quadriceps None Machines
Smith Machine Squat To Bench Glutes, Hamstrings, Quadriceps None Machines
Smith Machine Zercher Squat Glutes, Hamstrings, Quadriceps None Machines
Speed Squats Glutes, Hamstrings, Quadriceps None Barbell
Squat Glutes, Hamstrings, Quadriceps None Barbell
Squat To Bench Glutes, Hamstrings, Quadriceps None Barbell
Sumo Squat Glutes, Hamstrings, Quadriceps None Barbell
Walking Barbell Lunge Glutes, Hamstrings, Quadriceps None Barbell
Weighted Exercise Ball Wall Squat Glutes, Hamstrings, Quadriceps None Exercise Ball
Weighted Sissy Squat Glutes, Hamstrings, Quadriceps None Other
Weighted Squat Glutes, Hamstrings, Quadriceps None Other
Wide hack Squat Glutes, Hamstrings, Quadriceps None Machines
Wide Smith Machine Squat Glutes, Hamstrings, Quadriceps None Machines
Wide Squat Glutes, Hamstrings, Quadriceps None Barbell
Wide Stance 45 Degree Leg Press Glutes, Hamstrings, Quadriceps None Machines
Zerchers squat Glutes, Hamstrings, Quadriceps None Barbell

Quadriceps Compound Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
1/2 Squat Glutes, Hamstrings, Quadriceps None Barbell
1/4 Squat Glutes, Hamstrings, Quadriceps None Barbell
45 Degree Leg Press Glutes, Hamstrings, Quadriceps None Machines
Barbell Hack Squat Glutes, Hamstrings, Quadriceps None Barbell
Barbell Jumping Squats Glutes, Hamstrings, Quadriceps None Barbell
Barbell Lunge Glutes, Hamstrings, Quadriceps None Barbell
Barbell Rear Lunge Glutes, Hamstrings, Quadriceps None Barbell
Barbell Side Lunge Glutes, Hamstrings, Quadriceps None Barbell
Barbell Side Split Squat Glutes, Hamstrings, Quadriceps None Barbell
Barbell Split Jump Glutes, Hamstrings, Quadriceps None Barbell
Barbell Step Ups Glutes, Hamstrings, Quadriceps None Barbell
Bench One Leg Dumbbell Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Bodyweight Jump Squat Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Lunge Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Side Lunge Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Squat Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Step Up Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Walking Lunge Glutes, Hamstrings, Quadriceps None Bodyweight
Bodyweight Wall Squat Glutes, Hamstrings, Quadriceps None Bodyweight
Box Squat (shown with bench) Glutes, Hamstrings, Quadriceps None Barbell
Decline Bench Barbell Lunge Glutes, Hamstrings, Quadriceps None Barbell
Deep Squat Glutes, Hamstrings, Quadriceps None Barbell
Dumbbell Deadlift Glutes, Hamstrings, Quadriceps Lower Back Dumbbells
Dumbbell Jumping Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Lunge Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Rear Lunge Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Side Lunge Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Split Jump Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Squat To Bench Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Step Up Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Walking Lunge Glutes, Hamstrings, Quadriceps None Dumbbells
Dumbbell Wall Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Exercise Ball Wall Squat Glutes, Hamstrings, Quadriceps None Exercise Ball
Feet Forward Smith Machine Squat Glutes, Hamstrings, Quadriceps None Machines
Frog Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Front Squat Glutes, Hamstrings, Quadriceps None Barbell
Front Squat To Bench Glutes, Hamstrings, Quadriceps None Barbell
Hack Squat Glutes, Hamstrings, Quadriceps None Machines
Incline Bench Bodyweight Lunge Glutes, Hamstrings, Quadriceps None Bodyweight
Incline Bench Dumbbell Lunge Glutes, Hamstrings, Quadriceps None Dumbbells
Narrow Hack Squat Glutes, Hamstrings, Quadriceps None Machines
Narrow Smith Machine Squat Glutes, Hamstrings, Quadriceps None Machines
Narrow Squat Glutes, Hamstrings, Quadriceps None Barbell
Narrow Stance 45 Degree Leg Press Glutes, Hamstrings, Quadriceps None Machines
One Leg 45 Degree Leg Press Glutes, Hamstrings, Quadriceps None Machines
One Leg Barbell Squat Glutes, Hamstrings, Quadriceps None Barbell
One Leg Bodyweight Squat Glutes, Hamstrings, Quadriceps None Bodyweight
One Leg Bodyweight Wall Squat Glutes, Hamstrings, Quadriceps None Bodyweight
One Leg Dumbbell Squat (AKA Bulgarian squat) Glutes, Hamstrings, Quadriceps None Dumbbells
One Leg Hack Squat Glutes, Hamstrings, Quadriceps None Machines
Overhead Squat Glutes, Hamstrings, Quadriceps Shoulders Barbell
Pile Squat Glutes, Hamstrings, Quadriceps None Dumbbells
Rear Bodyweight Lunge Glutes, Hamstrings, Quadriceps None Bodyweight
Reverse hack Squat Glutes, Hamstrings, Quadriceps None Machines
Sissy Squat Glutes, Hamstrings, Quadriceps None Bodyweight
Smith Machine Deadlift Glutes, Hamstrings, Quadriceps Lower Back Machines
Smith Machine Front Squat Glutes, Hamstrings, Quadriceps None Machines
Smith Machine Lunge Glutes, Hamstrings, Quadriceps None Machines
Smith Machine One Leg Squat Glutes, Hamstrings, Quadriceps None Machines
Smith Machine Squat Glutes, Hamstrings, Quadriceps None Machines
Smith Machine Squat To Bench Glutes, Hamstrings, Quadriceps None Machines
Smith Machine Zercher Squat Glutes, Hamstrings, Quadriceps None Machines
Speed Squats Glutes, Hamstrings, Quadriceps None Barbell
Squat Glutes, Hamstrings, Quadriceps None Barbell
Squat To Bench Glutes, Hamstrings, Quadriceps None Barbell
Sumo Squat Glutes, Hamstrings, Quadriceps None Barbell
Walking Barbell Lunge Glutes, Hamstrings, Quadriceps None Barbell
Weighted Exercise Ball Wall Squat Glutes, Hamstrings, Quadriceps None Exercise Ball
Weighted Sissy Squat Glutes, Hamstrings, Quadriceps None Other
Weighted Squat Glutes, Hamstrings, Quadriceps None Other
Wide hack Squat Glutes, Hamstrings, Quadriceps None Machines
Wide Smith Machine Squat Glutes, Hamstrings, Quadriceps None Machines
Wide Squat Glutes, Hamstrings, Quadriceps None Barbell
Wide Stance 45 Degree Leg Press Glutes, Hamstrings, Quadriceps None Machines
Zerchers squat Glutes, Hamstrings, Quadriceps None Barbell

Shoulders Compound Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
Alternate One Arm Standing Palms In Dumbbell Press Shoulders Triceps Dumbbells
Alternate Seated Arnold Press Shoulders Triceps Dumbbells
Alternate Seated Dumbbell Press Shoulders Triceps Dumbbells
Alternate Seated Palms In Dumbbell Press Shoulders Triceps Dumbbells
Alternate Standing Arnold Press Shoulders None Dumbbells
Alternate Standing Dumbbell Press Shoulders Triceps Dumbbells
Clean Press Shoulders Glutes, Hamstrings, Lower Back, Triceps Barbell
Dublin Press Shoulders Triceps Dumbbells
Exercise Ball Barbell Press Shoulders Triceps Exercise Ball
Guillotine Press Chest, Shoulders Triceps Barbell
Military Press Shoulders Triceps Barbell
Military Press Behind Neck Shoulders Triceps Barbell
One Arm Seated Arnold Press Shoulders Triceps Dumbbells
One Arm Seated Dumbbell Press Shoulders Triceps Dumbbells
One Arm Seated Palms In Dumbbell Press Shoulders Triceps Dumbbells
One Arm Standing Arnold Press Shoulders Triceps Dumbbells
One Arm Standing Dumbbell Press Shoulders Triceps Dumbbells
One Arm Standing Palms In Dumbbell Press Shoulders Triceps Dumbbells
Rear Delt Barbell Row To Neck Shoulders Biceps Barbell
Seated Alternating Front/Back Barbell Press Shoulders Triceps Barbell
Seated Arnold Press Shoulders Triceps Dumbbells
Seated Barbell Press Shoulders Triceps Barbell
Seated Barbell Press Behind Neck Shoulders Triceps Barbell
Seated Dumbbell Press Shoulders Triceps Dumbbells
Seated Palms In Dumbbell Press Shoulders Triceps Dumbbells
Smith Machine Shoulder Press Shoulders Triceps Machines
Smith Machine Shoulder Press Behind Neck Shoulders Triceps Machines
Standing Alternating Front/Back Barbell Press Shoulders Triceps Barbell
Standing Arnold Press Shoulders None Dumbbells
Standing Dublin Press Shoulders Triceps Dumbbells
Standing Dumbbell Press Shoulders Triceps Dumbbells
Standing Palms In Dumbbell Press Shoulders Triceps Dumbbells

Traps Compound Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
Barbell Upright Row Traps Biceps, Shoulders Barbell
Cable Upright Row Traps Biceps, Shoulders Cables
Dumbbell Upright Row Traps Biceps, Shoulders Dumbbells
Lying Cable Upright Row Traps Biceps Cables
One Arm Dumbbell Upright Row Traps Biceps Dumbbells
Smith Machine Upright Row Traps Biceps, Shoulders Machines
Tate Press Traps Shoulders Dumbbells

Triceps Compound Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
Bench Dips Triceps Shoulders Bodyweight
Close Grip Bench Press Triceps Chest, Shoulders Barbell
Close Grip Chest Press Triceps Chest Barbell
Close Grip Dumbbell Press Triceps Shoulders Dumbbells
Close Grip Push Up Triceps Shoulders Bodyweight
Decline Close Grip Bench Press Triceps Shoulders Barbell
Exercise Ball Dip Triceps Shoulders Exercise Ball
Incline Close Grip Bench Press Triceps Shoulders Barbell
Reverse Grip Close Grip Bench Press Triceps Shoulders Barbell
Single Bench Dip Triceps Shoulders Bodyweight
Smith Machine Close Grip Bench Press Triceps Chest, Shoulders Machines
Smith Machine Reverse Close Grip Bench Press Triceps Chest, Shoulders Machines
Three Bench Dip Triceps Shoulders Bodyweight
Tricep Dips Triceps Chest, Shoulders Bodyweight
Weighted Bench Dips Triceps Shoulders Other
Weighted Three Bench Dips Triceps Shoulders Other
Weighted Tricep Dips Triceps Shoulders Other

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