List of Compound Exercises

If you’re looking for a complete list of all compound exercises, you came to the right place. In this article, I’ve shared a compound weightlifting and bodyweight exercises list that will help you design your own compound workout routine. And I’ve also included compound exercises list PDF, so you don’t need to search for it every time.

What are compound Movement?

Compound exercises work two or more muscles simultaneously. These workouts are also known as multi-joint (MJ) exercises.

For example, the barbell deadlift is a compound workout. It works on several muscles at once, such as quads, hamstrings, back, hips, core, and Glutes.

Some studies suggest that doing compound workouts is one of the best ways for maximizing muscle strength.

And, combining compound exercises with a single joint workout (Isolation exercise) can promote greater muscle hypertrophy, in my opinion.

List of All Compound Exercises (60 workouts)

The compound exercises I’ve included in this list are based on research and studies and will help you achieve your fitness goal.

This compound exercise list also helps you create your workout routine according to your fitness goal.

  1. Barbell Conventional Deadlift
  2. Flat Bench Press
  3. Sumo Deadlift
  4. Barbell Back Squat
  5. Chin-ups
  6. Pull-ups
  7. Dips
  8. Close Grip Bench Press
  9. Dumbbell IYT Raises
  10. Dumbbell Press
  11. Burpee
  12. Hack Squat
  13. Dumbbell Pullover
  14. Landmine Press
  15. Barbell Drag Curl
  16. Squat Thrust
  17. Barbell Upright Row
  18. Single-Arm Dumbbell Row
  19. Face Pull
  20. Dumbbell Push-ups
  21. Plank
  22. Lat Pulldown
  23. Dumbbell Arnold Press
  24. Barbell Overhead Press
  25. Bulgarian Split Squat
  26. Clean and Press
  27. Romanian Deadlift
  28. Hanging Knee Raise
  29. Barbell Front Raises
  30. Dumbbell Squeeze Press
  31. Incline Bench Press
  32. Dumbbell Squat to Overhead Press
  33. Inverted Row
  34. Dumbbell  Squat to Swing
  35. Dumbbell Deadlift to Upright Row
  36. Barbell Hip Thrust
  37. Weighted Glutes Bridges
  38. Preacher Curl
  39. Barbell Jammers
  40. Incline Triceps Rope Extension
  41. Barbell Front Squat  to Overhead Press
  42. Hang Clean
  43. Kneeling Wood Chop
  44. Battle rope Waves
  45. Cable Pull to Press
  46. Push Jerk
  47. Dumbbell Push-up to Renegade Row
  48. Weighted Pull-ups
  49. The Barbell Lunge
  50. Dumbbell Man maker
  51. Dumbbell Surrenders
  52. Diamond Push-Ups
  53. Dumbbell Bent-Over Reverse Fly
  54. Barbell Skull Crusher
  55. Dumbbell Crossover Curl
  56. Dumbbell ZottomanCurl
  57. Ab wheel Rollout/Barbell Rollout
  58. Cable Crunches
  59. Mountain Climber
  60. Dumbbell Floor Press

List of compound exercises for each body part

Leg/Lower Body

  • Barbell Deadlift
  • Barbell Squats
  • Hack Squat
  • Barbell Jammers
  • Weighted Glutes Bridges
  • Dumbbell  Squat to Swing
  • Barbell Romanian Deadlift
  • Bulgarian Split Squat
  • Squat Thrust
  • Barbell Hip Thrust
  • The Barbell Lunge
  • Dumbbell Deadlift to Upright Row
  • Barbell Front Squat  to Overhead Press

Related: An Ultimate Guide To The Dumbbell Leg Exercises


Chest

  • Bench Press
  • Chest Dips
  • Dumbbell Press
  • Dumbbell Pullover
  • Landmine Press
  • Push-ups
  • Incline Bench Press
  • Dumbbell Squeeze Press
  • Barbell Jammers

Back

  • Barbell Deadlift
  • Pull-ups
  • Dumbbell Rowing
  • Lat Pulldown
  • Chinups
  • Inverted Rows
  • Barbell Bent Over Row
  • Barbell T Bar Row
  • Dumbbell IYT Raises
  • Barbell Upright Row
  • Face Pull
  • Dumbbell Bent Over Reverse Fly

You may also like: Top 7 Back workout for mass gain


Shoulder

  • Dumbbell Arnold Press
  • Barbell Overhead Press
  • Barbell Front Raises
  • Dumbbell IYT Raises
  • Barbell Upright Row
  • Face Pull
  • Dumbbell Squat to Overhead Press
  • Dumbbell Deadlift to Upright Row
  • Dumbbell Bent-Over Reverse Fly

Also read: The Top 10 Dumbbell Exercises For Shoulders


Triceps

  • Dips
  • Close Grip Bench Press
  • Incline Triceps Rope Extension
  • Dumbbell Squeeze Press
  • Diamond Push-Ups
  • Barbell Skull Crusher
  • Dumbbell Floor Press

Also check out: 10 Best Dumbbell Triceps Exercises For Bigger Arms


Biceps

  • Chin-ups
  • Barbell Drag Curl
  • Preacher Curl
  • Dumbbell Crossover Curl
  • Dumbbell Zottoman Curl

Related: The 10 Best Dumbbell Biceps Workout for Stronger Arms


Abs and Oblique

  • Planks
  • Hanging Raise (Knee and Leg)
  • Kneeling Wood Chop
  • Ab wheel Rollout/Barbell Rollout
  • Cable Crunches
  • Mountain Climber
  • Windshield Wiper

Also read: Best Pull-up bar ab workout

Full Body/Integrated Compound Workout List

  • Burpee
  • Clean and Press
  • Hang Clean
  • Battle rope Waves
  • Cable pull to press
  • Push Jerk
  • Dumbbell Push-up to Renegade Row
  • Barbell Push Press

List of Bodyweight Compound Exercises to do at Home

  • Burpee
  • Squat Thrust
  • Push-ups
  • Chair Dips
  • Pistol Squat
  • Goblet Squat
  • Diamond Push-Ups
  • Mountain Climber
  • Windshield Wiper

Compound Workout Benefits

From working multiple muscles at once to burning more calories, a compound workout has a plethora of benefits.

Here we take a look the three benefits of compound workout

  1. Compound exercises can help you save your precious time. For instance, when you are short of time, you can do compound workouts as they work on many muscles at the same time. And you’ll have good workout session in a short amount of time.
  2. Compound workout builds great strength. It includes heavy weight exercises such as bench press, deadlift and squats that promote greater strength as well as increase power.
  3. Compound exercise promote muscle greater muscle hypertrophy. 

List of compound Workout PDF

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