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Best Compound Exercises

Zachary, builder of Mariposas By Zachary, builder of Mariposas · Reviewed against published exercise-science sources (references) · Last updated June 2026

Compound exercises work multiple muscles across more than one joint, they let you lift the most weight and build the most overall strength and muscle in the least time. Here are 59 of the best, each with a form video. Compound vs isolation explained →

Barbell Bench Press

Barbell · Compound

Incline Bench Press

Barbell · Compound

Decline Bench Press

Barbell · Compound

Dumbbell Bench Press

Dumbbell · Compound

Incline Dumbbell Press

Dumbbell · Compound

Push-Up

Bodyweight · Compound

Machine Chest Press

Machine · Compound

Lat Pulldown

Cable · Compound

Seated Cable Row

Cable · Compound

Barbell Row

Barbell · Compound

Pull-Up

Bodyweight · Compound

T-Bar Row

Barbell · Compound

Dumbbell Row

Dumbbell · Compound

Machine Row

Machine · Compound

Overhead Press

Barbell · Compound

Dumbbell Shoulder Press

Dumbbell · Compound

Arnold Press

Dumbbell · Compound

Machine Shoulder Press

Machine · Compound

Upright Row

Barbell · Compound

Dips

Bodyweight · Compound

Barbell Squat

Barbell · Compound

Front Squat

Barbell · Compound

Deadlift

Barbell · Compound

Romanian Deadlift

Barbell · Compound

Leg Press

Machine · Compound

Lunge

Dumbbell · Compound

Bulgarian Split Squat

Dumbbell · Compound

Hip Thrust

Barbell · Compound

Goblet Squat

Dumbbell · Compound

Hack Squat

Machine · Compound

Sumo Deadlift

Barbell · Compound

Mountain Climbers

Bodyweight · Compound

Running

Bodyweight · Compound

Cycling

Machine · Compound

Rowing

Machine · Compound

Jump Rope

Bodyweight · Compound

Burpees

Bodyweight · Compound

Jump Squat

Bodyweight · Compound

High Knees

Bodyweight · Compound

Stair Climber

Machine · Compound

Clean & Jerk

Barbell · Compound

Snatch

Barbell · Compound

Thruster

Barbell · Compound

Turkish Get-Up

Kettlebell · Compound

Kettlebell Swing

Kettlebell · Compound

Man Maker

Dumbbell · Compound

Close-Grip Bench Press

Barbell · Compound

Chest-Supported Row

Dumbbell · Compound

Good Morning

Barbell · Compound

Walking Lunge

Dumbbell · Compound

Belt Squat

Machine · Compound

Pendulum Squat

Machine · Compound

Cable Woodchop

Cable · Compound

Power Clean

Barbell · Compound

Farmer's Carry

Dumbbell · Compound

Jumping Jacks

Bodyweight · Compound

Bodyweight Squat

Bodyweight · Compound

Box Jump

Bodyweight · Compound

Inchworm

Bodyweight · Compound
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