9 compound exercises to boost muscle growth and build strength | XpertsReviews.com

If you’re trying to build muscle and get stronger, doing random exercises won’t get you very far. What really works is focusing on the movements that give you the best results for your time and that’s exactly where compound exercises come in. These are powerful moves that train multiple muscles at once, challenge your strength from head to toe, and help you progress much faster. Whether your goal is to gain size, increase your overall strength, or simply feel fitter every day, compound lifts make all the difference.

9 Compound Exercises to Boost Muscle Growth

Here are 9 of the best compound exercises that can help you gain muscle and increase strength, according to fitness trainer Yash Aggarwal.

1. Dumbbell deadlift

Deadlifts are one of the most effective full-body compound movements, targeting the back, glutes, hamstrings, and core. They help improve posture, grip strength and overall power. Here’s how to do it:

• Stand with your feet hip-width apart, with a barbell above the middle of your foot.
• Bend your hips and knees to grip the bar slightly wider than shoulder-width apart.
• Keep your back neutral and engage your core.
• Push through your heels and lift the bar while straightening your body.
• Lower the bar with control.

2. Reverse lunges with biceps curl

“This exercise works the legs, glutes, core and biceps simultaneously. It improves balance, coordination and muscular symmetry, particularly useful for correcting strength imbalances,” explains the expert. Here’s how to do it:

• Stand up straight, holding a dumbbell in each hand.
• Step your right foot back into a reverse lunge.
• As you descend, curl the dumbbells toward your shoulders.
• Return to the starting position.
• Repeat on the other side.

3. Squats with overhead press

A powerful full-body move, this combo targets the legs, glutes, shoulders and core. It increases strength, stability and calorie burning in one effective exercise. Here’s how to do it:

• Hold the dumbbells at shoulder height.
• Lower yourself into a squat while keeping your chest lifted.
• As you stand, press the dumbbells overhead.
• Lower the weights to shoulder height.
• Repeat for 8 to 12 repetitions.

4. Pull-ups

Pull-ups strengthen the back, shoulder, arm and upper back muscles. “They also improve grip strength and promote good posture,” says Aggarwal. Here’s how to do it:

• Grip the pull-up bar slightly wider than shoulder-width apart.
• Hang with your arms straight and tight.
• Pull your body up until your chin reaches the bar.
• Lower yourself slowly with control.
• Repeat for as many reps as possible.

5. Shoulder press

This classic exercise strengthens the shoulders, upper arms and core. It improves overhead resistance and improves stability for daily activities. Here’s how to do it:

• Sit or stand holding dumbbells at shoulder level.
• Engage your core and maintain a straight back.
• Press the dumbbells upward until your arms are fully extended.
• Lower them slowly.
• Repeat for 8 to 12 repetitions.

6. Bent-over row

Bent-over rows strengthen back muscles, improve posture and increase pulling strength. They are especially useful for balancing chest-heavy routines. Here’s how to do it:

• Hold a barbell or dumbbells with a shoulder-width grip.
• Lean forward at the hips while keeping your back straight.
• Pull the weight toward your chest.
• Squeeze your shoulder blades together.
• Reduce weight with control.

7. Dips

Dips target the triceps, chest and shoulders, helping to build upper body strength and muscle definition. Here’s how to do it:

• Hold on to the parallel bars and lift your body.
• Bend your elbows to lower your torso.
• Keep your chest slightly forward.
• Push back to the starting position.
• Repeat for 8 to 10 repetitions.

8. Shoulder shrugs

Shoulder shrugs strengthen the upper traps, improve shoulder stability and help support better posture. Here’s how to do it:

• Stand with dumbbells at your side.
• Lift your shoulders toward your ears.
• Hold briefly at the top.
• Lower them slowly.
• Repeat 12 to 15 times.

9. Push-ups

Aggarwal suggests: “Push-ups strengthen the chest, shoulders, triceps, and core. They also improve stability and functional power in the upper body.” Here’s how to do it:

• Start in a high plank position.
• Lower your chest toward the floor by bending your elbows.
• Keep your core tight and your back straight.
• Push back to the starting position.
• Repeat for 10 to 15 repetitions.

So, try adding a few of these exercises to your daily routine to build muscle!