The Best Exercise For Each Muscle


This list is based upon EMG data and the potential more overload+muscle damage each exercise causes. This is why squats are better than leg extensions for the quads, despite showing lower overall levels of activation according to EMG data.
Here’s the list:
Chest: Bench Press
Lats: Lat Pulldown
Traps: Dumbbell Shrug
Biceps: Straight or EZ bar curl
Triceps: Dips
Abs: Ab Rollout
Quads: Squats (Back or Front)
Obliques: Dumbbell Side Bend
Glutes: Hip Thrust
Hamstrings: Romanian Deadlift
Shoulders (Lateral head specifically): 1 Arm Dumbbell Lateral Raises
Overall: Deadlift
Use this as a list of exercises you should include in your program if you’re looking to work on a particular muscle specifically.
These probably aren’t the only exercises you should be doing, but a great start for each muscle group. There are many other great exercises I didn’t list here, since I could only choose one exercise for each muscle group, such as pull-ups, dumbbell rows, and overhead press.

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