The Ultimate List of Exercises by Muscle Group: A Complete Reference for Targeted Training

Whether you're building your first workout plan or fine-tuning your split routine, knowing exactly which exercises hit each muscle group is key to efficient and effective training. This detailed breakdown gives you a body-part-by-body-part guide to the most proven, reliable, and accessible exercises—covering everything from compound lifts to isolation moves.

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🏋️ Chest

• Main Exercises:

  • Bench Press (Barbell or Dumbbell)

  • Incline Bench Press

  • Push-Ups

  • Chest Dips

• Accessory / Isolation Moves:

  • Cable Flys

  • Pec Deck Machine

  • Dumbbell Pullover

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💪 Back

• Main Exercises:

  • Pull-Ups / Chin-Ups

  • Barbell Bent-Over Rows

  • Deadlifts

  • T-Bar Rows

• Accessory Moves:

  • Seated Cable Rows

  • Lat Pulldowns

  • Reverse Flys

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💥 Shoulders

• Main Exercises:

  • Overhead Press (Barbell or Dumbbell)

  • Arnold Press

• Accessory / Isolation Moves:

  • Lateral Raises

  • Front Raises

  • Rear Delt Flys

  • Face Pulls

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💪 Biceps

• Main Exercises:

  • Barbell Curls

  • Dumbbell Curls

  • Chin-Ups

• Accessory Moves:

  • Preacher Curls

  • Concentration Curls

  • Hammer Curls

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🔩 Triceps

• Main Exercises:

  • Close-Grip Bench Press

  • Dips

  • Overhead Triceps Extensions

• Accessory Moves:

  • Triceps Pushdowns

  • Skull Crushers

  • Kickbacks

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🦵 Legs (Quads, Hamstrings, Glutes, Calves)

• Main Exercises:

  • Squats (Back, Front)

  • Romanian Deadlifts

  • Lunges

  • Leg Press

• Accessory Moves:

  • Hamstring Curls

  • Glute Bridges / Hip Thrusts

  • Calf Raises

  • Bulgarian Split Squats

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🧱 Core

• Main Exercises:

  • Hanging Leg Raises

  • Ab Rollouts

  • Planks

• Accessory Moves:

  • Cable Woodchoppers

  • Russian Twists

  • Weighted Sit-Ups

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🔍 Quick Reference: Muscle-Specific Exercise Guide