8 Most Effective Exercises for Gaining Muscle

[Mindy]

ATHLEAN-X™
Apr 27, 2025

In this video, I'll show you the best exercises for building muscle, based on years of biomechanical analysis, coaching experience, and real-world results. These 8 exercises aren't chosen randomly — they form the foundation of any intelligent training program focused on real, sustainable muscle growth.

🏋��♂️ Barbell Curl
Building bigger biceps isn't just about swinging a weight around. The barbell curl allows for controlled overload of the biceps brachii, focusing on strict form and full range of motion to maximize fiber recruitment. This classic movement remains one of the most effective ways to build stronger, more muscular arms — provided it's executed correctly.

🏋��♂️ Weighted Dip
Often called the upper body squat, the weighted dip is one of the most powerful compound exercises for building the chest, shoulders, and triceps simultaneously. By leaning slightly forward and controlling the movement through the full range, you put the muscles under tremendous tension where it matters most.

🏋��♂️ Deadlift
When it comes to developing raw strength and back thickness, the deadlift is unmatched. It targets not only the lower back, but also the glutes, hamstrings, traps, and grip strength. The deadlift trains your ability to generate force from the ground up — a critical component of athletic performance.

🏋��♂️ Squat
No program aimed at building muscle is complete without squats. Squats engage the quads, hamstrings, glutes, core, and even your upper back. Done properly, the squat is the most effective way to build bigger legs and improve full-body strength and stability.

🏋��♂️ Overhead Press
The standing barbell overhead press is one of the purest tests of upper body strength. It builds the shoulders (particularly the anterior and medial deltoids), the upper chest, triceps, and core stability. It's also an important indicator of total body balance, as a strong press correlates with overall athleticism.

🏋��♂️ Lat Pulldown
Building a wider, more impressive back requires direct lat activation. The lat pulldown targets the latissimus dorsi through a full stretch and contraction, helping you to develop the width needed to create that coveted V-taper appearance. Correct scapular control during the pulldown is key to maximizing the benefits.

🏋��♂️ Facepull
No serious lifter should overlook the importance of posterior chain balance. The facepull targets the rear deltoids, external rotators, and upper traps, promoting shoulder health, improved posture, and better overall upper back strength. It's one of the most important exercises for injury prevention and longevity in training.

🏋��♂️ Lying Triceps Extension
Big arms aren't built by curls alone. The lying triceps extension (sometimes called the "skullcrusher") places maximum tension on the triceps in the stretched position, driving hypertrophy and strength gains. It's one of the most effective isolation movements for targeting all three heads of the triceps.