Compound Workout Exercises Anatomy

This is a complete list/menu of Compound exercises for men or women. If you need to discuss how to perform these Compound exercises please post them in our Exercise Forum under the heading of the exercise.

Compound Exercises

Compound exercises are typically exercises being performed at the beginning of all workouts. These exercises focus on more than one muscle group and are typically very functional. Compound exercises should be completed by everyone regardless of your workout level or age.

Compound Workout Exercise Links Muscle Menu

Compound Isolation Exercises
Compound Compound Exercises
Dumbbell Compound Exercises
Barbell Compound Exercises
Cable Compound Exercises
Ball Compound Exercises
Calisthenics Compound Exercises
Machine Compound Exercises
Compound Exercises / Muscle Forum Discussions
Compound Workout and Exercise Programs

Picture

Name of Exercise

Muscle Groups

Medicine Ball Woodchoppers on Exercise Ball- Compound Exercise: Begin this wood chopper exercise with the medicine ball to your side while sitting on an exercise ball with your feet at a 90 degree angle to the floor. Begin to raise the ball up...

Abdominal, Abs, Serratus Anterior, Medicine Ball, Exercise Ball, Core Strength, Stability, Compound, Upper Body, Home,

Abdominal Barbell Rollouts- Compound Exercise: To begin Abdominal Barbell Rollouts kneel in a pushup position with your hands shoulder width (or wider) on a barbell. With your arms almost locked out on the bar push the bar ahe...

Abdominal, Lower Abdominal, Belly, Stomach, Back, Latissimus Dorsi, Core Strength, Calisthenics, Body Weight, Compound, Upper Body,

Exercise Ball Medicine Ball Throw- Compound Exercise: The medicine ball throw is a great exercise to increase your speed and distance with any type of throwing (ie. Baseball Players). To begin this exercise start by lying supine on a...

Abdominal, Lower Abdominals, Abs, Six Pack, Baseball, Upper Body, Compound, Medicine Ball, Exercise Ball,

Reverse Preacher Curls- Compound Exercise: Start by sitting in the machine as shown and reverse your hands as shown. This will work a your Brachialis and Biceps Brachii at a different angle than regular preacher curls. Ra...

Arms, Biceps Brachii, Forearms, Brachialis, Compound, Upper Body,

Back Dumbbell Row- Compound Exercise: Start the one arm dumbbell row by kneeling down on an exercise ball with the opposing arm holding onto a dumbbell. To begin slowly bring the dumbbell upwards to your chest keeping...

Back, Biceps Brachii, Dumbbells, Exercise Ball, Swiss Ball, Rhomboids, Latissimus Dorsi, Freeweight, Compound, Upper Body,

Exercise Band Back Lat Pulldowns- Compound Exercise: This exercise band lat pulldown exercise can be performed by tying the elastic/exercise band around a stationary object from up close to the ceiling and then sitting on the ground ...

Back, Biceps, Latissimus Dorsi, Upper Body, Compound, Advanced, Exercise Band, Home, Elastic, Swiss Band,

Exercise Band Standing Back Row- Compound Exercise: This is a great home exercise. All that is required is an exercise band, a stationary object at stomach level and some motivation. Begin this exercise by getting in a squat posit...

Back, Home Exercises, Biceps, Rhomboids, Compound, Upper Body, Elastic, Exercise Band, Swiss Band, Advanced,

Bent-over Barbell Rows- Compound Exercise: To begin the Bent-over barbell row stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a bar with an wide overhand grip. B...

Back, Latissimus Dorsi, Biceps Brachii, Erector Spinae, Arms, Lower Back, Compound, Barbell, Upper Body,

Close Grip Pulldowns- Compound Exercise:
Using a narrow grip handle, put your knees underneath the pad, and lean back slightly. Pull the handle down smoothly until it touches the top of your chest. Now extend your arm...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii ,Arms, V-Grip, Cable, Compound, Upper Body,

Standing Row (Elastic Band)- Compound Exercise: Start by standing up straight and have the middle of the band tied to the door knob so you can still grab both ends. Now with your hands grabbing both ends extend fully while keep...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Compound, Upper Body,

One Arm Row- Compound Exercise: While grabbing a dumbbell in one hand, bend forward keeping your back level with the ground. Keep your non-working hand on the bench for support. Start with the weight down by yo...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Dumbbell, Compound, Upper Body,

T-Bar Rows- Compound Exercise:
Stand on a block with legs bent and bend forward at the waist. Grab teh T-Bar with either a wide or narrow grip and keep your head up. By bending your arms, lift the bar stra...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Machine, Barbell, Compound, Upper Body,

Chin-Ups- Compound Exercise:
Hold the chin-up bar with palms facing forward with a wide grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets the ...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Machine, Compound, Upper Body,

Reverse Grip Chinups- Compound Exercise:
Hold the chin-up bar with palms facing you with a shoulder width grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets ...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Machine, Compound, Upper Body,

Lat Pulldown- Compound Exercise: Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Erector Spinae, Arms, Lower Back, Cable, Compound, Wide Grip, Upper Body,

Seated Row- Compound Exercise: To begin the seated row take hold of the handles of your favourite bar (Could be like the one shown). Sit with your back straight while keeping your legs bent and feet against the...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Erector Spinae, Arms, Lower Back, V-Grip, Cable, Compound, Upper Body,

Dumbbell Bent Over Row- Compound Exercise: Stand with your knees bent and your torso at a 60 degree angle. Now with the weights fully extended in your hand bring them straight up to your chest contracting your shoulderblad...

Back, Rhomboids, Latissimus Dorsi, Brachialis, Arms, Dumbbell, Compound, Upper Body,

Snatch- Compound Exercise: Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward. Start...

Butt, Gluteus Maximus, Rectus Femoris, Thigh, Deltoids, Gastrocnemius, Back, Quadricep, Shoulder, Shoulders, Calf, Compound, Core Strength, Upper Body, Lower Body,

Chair Bench Press (Elastic Band)- Compound Exercise: Sit in a chair and wrap the elastic around your chair. With the elastic coming around from your shoulders and holding your elbows up press your arms out to full extention and then...

Chest, Anterior Deltoids, Triceps, Pectoralis Major, Shoulder, Shoulders, Arms, Compound, Elastic Band, Upper Body, Exercise Band,

Machine Bench Press(Vertical Press)- Compound Exercise: Start with your back firmly against the pad. While having the weights around your nipples (in height) push the weight out with your lower back firmly against the pad. Complete th...

Chest, Anterior Deltoids, Triceps, Pectoralis Major, Shoulder, Shoulders, Arms, Machine, Compound, Upper Body,

Medicine Ball Chest Pushups- Compound Exercise: Begin this the medicine ball pushups by lying face down in a pushup position with your butt parallel to the floor. Now try to use one hand to grasp the medicine ball and then the o...

Chest, Bodyweight, Compound, Medicine Ball, Calisthenics, Advanced, Home, Core Strength, Upper Body, Pectoralis Major,

Smith Machine Incline Press- Compound Exercise: Start by making sure you are comfortable underneath a bar with the weight around your upper chest (make sure this is comfortable). Now raise the weight and if you ever need a spot...

Chest, Pectoralis Major, Triceps, Anterior Deltoids, Arms, Smith Machine, Machine, Compound, Upper Body,

Decline Press- Compound Exercise:
Lie down on a decline bench grasping a dumbbell in each hand. Hold the dumbbells at above the shoulder line with palms facing forward. Press the dumbbells forward until they ...

Chest, Pectoralis Major, Triceps, Dumbbell, Compound, Upper Body,

Dumbbell Pullovers- Compound Exercise:
Lie down with your upper back across a bench and your body perpendicular to the bench. Have your arms extended above your chest and holding a dumbbell with both hands. While ...

Chest, Rib Cage, Pectoralis Major, Dumbbell, Compound, Upper Body, Serratus Anterior,

Cable Pullovers- Compound Exercise: Primarily used to 'expand the rib cage' this exercise can be performed by lying down on a bench and then grabbing a rope from behind your head which is then brought infront of your...

Chest, Serratus Anterior, Rib Cage, Pectoralis Major, Cable, Compound, Upper Body,

Wall Push Up- Compound Exercise: This exercise is great for people who are not able to do a regular push up. To begin, start standing up and then lean against a wall with your hands out. Now with your hands at s...

Chest, Triceps, Anterior Deltiods. Pectoralis Major, Arms, Shoulder, Shoulders, Calisthenics, Bodyweight, Home, Compound, Upper Body,

Dumbbell Flat Bench Chest Press- Compound Exercise: This compound dumbbell flat chest press can be performed lying supine on a bench with your feet firmly on the floor and your arms holding dumbbells out to the side with a 90 degree...

Chest, Triceps, Anterior Deltoid, Front Shoulder, Dumbbell, Bench, Upper Body, Freeweight, Home, Compound,

Exercise Ball Pushups- Compound Exercise: These exercise ball pushups are much harder than ground pushups because you are doing them on an exercise ball which throws your balance off significantly. To begin, lie face firs...

Chest, Triceps, Anterior Deltoids, Compound, Exercise Ball, Home, Calisthenics, bodyweight,

Push Up- Compound Exercise: To complete a pushup start by lying face down on the ground with your hands out to the side (a bit wider than shoulder width). Now with your arms slightly bent, and your knees str...

Chest, Triceps, Anterior Deltoids, Pectoralis Major, Arms, Shoulder, Shoulders, Calisthenics, Bodyweight, Home, Compound, Upper Body,

Knee Push Up (Modified Push Up)- Compound Exercise: Start with your knees on the floor and your feet up (facing the mat). Place your hands parallel with your shoulders and a bit wider than shoulder width apart. Without touching th...

Chest, Triceps, Anterior Deltoids, Pectoralis Major, Arms, Shoulder, Shoulders, Calisthenics, Bodyweight, Home, Compound, Upper Body,

Dips- Compound Exercise: To perform the Dip exercise, extend yourself at arms length above the bars, then lower yourself slowly until ninety degrees then back to the top. The more forward you lean, the mo...

Chest, Triceps, Anterior Deltoids, Shoulder, Shoulders, Arms, Compound, Calisthenics, Pectoralis, Bodyweight, Home, Upper Body,

Incline Dumbbell Press- Compound Exercise: Lower the dumbbells down to the level of your body. (as shown) Raise the dumbbells slowly, keeping them steady with your abdominals flexed. This exercise is the most difficult b...

Chest, Triceps, Anterior Deltoids, Shoulder, Shoulders, Arms, Compound, Pectoralis, Dumbbell, Freeweight, Upper Body,

Bench Press- Compound Exercise: While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extention without locking your elbows. The lower back shoul...

Chest, Triceps, Anterior Deltoids, Shoulder, Shoulders, Arms, Compound, Pectoralis, Freeweight, Barbell, Upper Body,

Push Ups Between Benches (Push Up)- Compound Exercise: Pushups between benches are performed as shown by placing your body between a bench in a push-up position having hands and feet on opposite benches and then lowering your body as l...

Chest, Triceps, Compound, Bench, Anterior Deltoid,Front Shoulder, Upper Body, Calisthenics, Bodyweight, Home,

Close Grip Bench Press- Compound Exercise:
Lie on a flat bench holding a bar with your hands about six inches apart and above your chest. Press the bar up until your arms are extended above your chest but yuor arms are...

Chest, Triceps, Deltoids, Shoulder, Shoulders, Pectoralis Major, Compound, Barbell, Upper Body,

Hack Squat- Compound Exercise: With your body firmly under the pads and your feet slightly out raise the machine with your calves and then unhook the safeties. Now lower your body until your knees reach a 90 de...

Gluteus Maximus, Thigh, Butt, Hamstrings, Quadricep, Machine, Compound, Lower Body,

Straight Leg Deadlifts- Compound Exercise:
While standing, hold a barbell with extended arms in front of your thighs. Keeping your legs rigid, bend forward at the waist, with head up, until your upper body is parallel w...

Hamstrings, Gluteus Maximus, Legs, Butt, Barbbell, Compound, Lower Body, Upper Body,

One Legged Smith Split Squat- Compound Exercise: Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. N...

Hamstrings, Rectus Femoris, Thigh, Gluteus Maximus, Quadricep, Butt, Legs, Barbell, Smith Machine, Compound, Lower Body,

Deadlift (Bent Leg)- Compound Exercise: Bend over with your hands as an alternate grip. With your knees slightly bent and your arms locked out lift with your lower back, hamstrings and quads. Raise in a powerful quick ...

Hamstrings, Thigh,Thigh, Quadricep, Gluteus Maximus, Lower Back, Erector Spinae, Compound, Lower Body,

Walking Lunges- Compound Exercise: To begin a walking lunge stand upright with or without weights in your hands. Now take a lunge forward while never letting your knee go 'over' your toe. Once at the bottom of the...

Legs, Rectus Femoris, Thigh, Hamstrings, Quadricep, Calf, Gastrocnemius, Compound, Dumbbell, Lower Body,

Squats (Elastic Band)- Compound Exercise: Start with the band underneath your feet and the other ends over your shoulders with both hands gripping either end. Now slowly complete a squat by not letting your knees go over ...

Lower Body, Gluteus Maximus, Rectus Femoris, Thigh, Legs, Quadricep, Butt, Hamstrings, Compound,

Cable Bent-Leg Deadlift- Compound Exercise: To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ...

Lower Body, Rectus Femoris, Thigh, Gluteus Maximus, Erector Spinae, Lower Back, Quadricep, Butt, Legs, Compound, Upper Body, Cable,

Upright Row- Compound Exercise: To perform the upright row begin with an overhand grip, and hands comfortably apart, let the weight hang directly in front of you. Lift the bar straight up, keeping the bar close ...

Neck, Trapezius, Anterior Deltoid, Shoulder, Shoulders, Compound, Barbell, Upper Body,

Calisthenics Elbow Instep Lunge- Compound Exercise: The calisthenic elbow instep lunge is performed like an ordinary lunge with the exception of extending your body forward and putting your similar leg and elbow together as shown. ...

Quadricep, Hamstring, Gluteus Maximus, Butt, Bum, Hip Flexor, Calisthenics, Compound, Lower Body,

Wide Stance Squats (Duck Squats)- Compound Exercise:
Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keping your back straight and head up, bend at the knees until your thighs are parall...

Quadricep, Hamstrings, Adductors, Gluteus Maximus, Rectus Femoris, Thigh, Butt, Legs, Compound, Barbell, Lower Body, Core Strength,

Front Squats- Compound Exercise:
Rest a barbell over the front part of your shoulders by crossing your arms and holding the bar in place. Squat down, keeping your back straight and head up, until your thighs ...

Quadricep, Hamstrings, Gluteus Maximus, Rectus Femoris, Thigh, Butt, Legs, Compound, Barbell, Lower Body, Core Strength,

Split Lunge on the Ball- Compound Exercise: Start by standing tall and then putting one leg back on a ball. You may need support so have your spotter close by. Now while never letting your knee over your front toe lower yo...

Quadricep, Rectus Femoris, Thigh, Gluteus Maximus ,Hamstrings, Butt, Legs,, Dumbbell, Compound, Lower Body,

Arnold Press- Compound Exercise: The arnold press can be completed sitting or standing. To begin, grasp a dumbbell in each hand and raise the weights to top position of a dumbbell curl. As you raise the dumbbell...

Shoulder, Shoulders, Anterior Deltoid, Triceps, Medial Deltoid, Compound, Dumbbell, Arms, Upper Body,

Seated Shoulder Press (Elastic band)- Compound Exercise: Start with the band underneath your chair and with both hands firmly gripping both ends. Now with your arms out to the sides and your hands up in the air making a 90 deg angle (se...

Shoulder, Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Arms, Compound, Upper Body, Elastic, Exercise Band,

Machine Military or Shoulder Press- Compound Exercise: Sit comfortably on a ball making sure your knees are ninety degrees to the floor and you are in the middle of the ball. Start with the weight at your side above your head (as show...

Shoulder, Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Machine, Compound, Upper Body,

Push Press - Compound Exercise: This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with...

Shoulder, Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Rectus Femoris, Thigh, Gluteus Maximus, Arms, Legs, Hamstrings, Quadricep, Butt, Barbell, Compound, Upper Body, Lower Body,

Machine Military Press (Shoulder Press)- Compound Exercise: Start by sitting in the machine with your back flat against the back of the pad. Now with your hands out gripping the pads raise the machine straight up. Once you reach the top s...

Shoulder, Shoulders, Anterior Deltoids, Triceps, Arms, Machine, Compound, Upper Body,

Dumbbell Press or Shoulder Press- Compound Exercise: This seated front dumbbell press is performed on a bench by sitting vertical with dumbbells in both hands. Start with the dumbbells as shown in a 90 degree position. Raise and pr...

Shoulder, Shoulders, Deltiods, Triceps, Anterior Deltiod, Front Shoulder, Lateral Shoulder, Lateral Deltiod, Medial Deltiod, Dumbbell, Bench, Seated, Upper Body, Freeweights, Compound,

Dumbbell Power Cleans- Compound Exercise: Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ...

Thigh, Gluteus Maximus, Deltoids, Biceps Brachii, Quadricep, Butt, Shoulder, Shoulders, Arms, Dumbbell, Compound, Upper Body, Lower Body,

DeadLift- Compound Exercise: To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip).

Thigh, Gluteus Maximus, Erector Spinae/ Lower Back Quadricep, Butt, Legs, Compound, Upper Body, Lower Body, Hamstrings,

Ball Squats- Compound Exercise: Start by having the ball in the small of your back against the wall. Now while your in the standing position slowly lower your body keeping your knees behind your toes. Lower unt...

Thigh, Gluteus Maximus, Legs, Quadricep, Butt, Hamstrings, Compound, Lower Body,

Squats- Compound Exercise: With the barbell on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off th...

Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Barbell, Compound, Core Strength, Lower Body,

Lunges- Compound Exercise: Start by standing vertical and grasping weights in either hands. Then proceed to extend one leg forward (as shown), and then with your back straight and head up lower your body by...

Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Dumbbell, Compound, Lower Body,

Power Clean (Hang Clean)- Compound Exercise: Start by standing as shown with the barbell at your knees. Space your feet shoulder width apart with your head up. Lift the bar powerfully using mostly your legs and calves while s...

Thigh, Legs, Back, Back, Latissimus Dorsi, Rhomboids, Gastrocnemius, Calf, Compound, Upper Body, Lower Body,

Step Ups- Compound Exercise: Start by looking at a bench infront of you and begin by lifting your any leg and then step-up onto the bench. You can either return to the starting position or lift the opposing l...

Thigh, Legs, Hamstrings, Compound, Calves, Calf, Gastrocnemius, Compound, Dumbbell, Lower Body,

Leg Press- Compound Exercise: Position yourself on the leg press machine comfortably. Put your feet up and hands on the grips at the side. While keeping your back pressed against the support and head straight...

Thigh, Lower Body, Rectus Femoris, Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Machine, Compound,

Add Comments
Name	Comments	Will need to be approved to post