Our 12 favourite muscle-building exercises
- 9.6Quads
Hack squat
Why it made the list: It lets you push your legs without balance stealing the whole set.
Alternative: Leg press
- 9.5Back
Chest-supported row
Why it made the list: A stable torso makes it easier to let the back work and track genuine progress.
Alternative: Seated machine row
- 9.4Hamstrings and glutes
Romanian deadlift
Why it made the list: A complete hip hinge that becomes very repeatable once your setup is consistent.
Alternative: Machine hip extension
- 9.3Chest
Machine chest press
Why it made the list: It combines stability, progressive loading and a setup you can reproduce when training alone.
Alternative: Dumbbell press
- 9.2Lats
Lat pulldown
Why it made the list: Grip and load are easy to adjust, while the range remains simple to repeat.
Alternative: Assisted pull-up
- 9.1Hamstrings
Seated leg curl
Why it made the list: It trains knee flexion directly and makes adding reps or load pleasantly straightforward.
Alternative: Lying leg curl
- 9.0Side delts
Cable lateral raise
Why it made the list: The cable keeps tension through the range and supports small, useful jumps in load.
Alternative: Dumbbell lateral raise
- 8.9Glutes
Hip thrust
Why it made the list: It is stable, easy to load and well suited to an orderly progression.
Alternative: Machine glute bridge
- 8.8Quads and glutes
Bulgarian split squat
Why it made the list: It delivers plenty of work per leg with less total load and exposes side-to-side differences quickly.
Alternative: Reverse lunge
- 8.7Triceps
Overhead cable triceps extension
Why it made the list: The cable gives you a smooth path and finer progression than many accessory options.
Alternative: Single-arm cable extension
- 8.6Biceps
Cable curl
Why it made the list: It is simple, stable and easy to compare without changing your setup every week.
Alternative: Preacher curl
- 8.5Calves
Calf raise
Why it made the list: With stable support and a clear pause, it becomes a very measurable exercise.
Alternative: Seated calf raise
You do not need all twelve in one routine. Pick a strong option for each priority, repeat it for several weeks and let your training history tell you whether it earns its place.
Build a balanced selection without overthinking it
| You need to cover | First choice | Strong alternative |
|---|---|---|
| Knee | Hack squat | Bulgarian split squat or leg press |
| Hip | Romanian deadlift | Hip thrust |
| Chest | Machine chest press | Dumbbell press |
| Back | Supported row + pulldown | Machine row + assisted pull-up |
| Shoulders | Cable lateral raise | Dumbbell lateral raise |
| Arms | Cable triceps extension + curl | Single-arm or preacher variations |
| Calves | Calf raise | Seated calf raise |
This base mixes machines, cables and free weights because each tool solves a different problem. We prefer the option that lets you train hard, reproduce your setup and see a real improvement in the log—not the one that looks most impressive from across the gym.
If a variation feels wrong or the equipment is unavailable, use the alternative on the card. Keep the same goal and build a fresh reference before judging the switch.
Turn a good exercise into progress
- Choose one exact version
Use the same machine or equipment, grip and a range you can reproduce.
- Save your starting point
Log load, repetitions and RIR. That first workout is a reference, not an exam.
- Give it another chance
Repeat the exercise under similar conditions before replacing it after one off day.
- Look for a small win
One extra rep, cleaner control or the next load increment all count as progress.
| What happens | Next decision |
|---|---|
| Reps rise under the same standard | Keep the exercise and continue progressing |
| Balance fails before the target | Try a more stable variation |
| The machine is busy | Use the saved alternative and keep the pattern |
| You change exercises every week | Freeze the selection and build history |
| Acute pain appears or control is lost | Stop the set and do not force the trial |
Why we rate the supported row so highly
When a free row ends because the lower back tires before the back, chest support removes noise. It is not magic; it simply makes the work easier to repeat, log and improve.
BUSTAFIT turns the list into decisions for your next workout
A strong exercise selection only matters when you remember what you did with it. BUSTAFIT keeps the exact exercise, last load, repetitions, RIR and history together. You arrive at the next workout with a real reference instead of starting from memory again.
You can also save alternatives for days when a machine is busy. You choose the exercise; BUSTAFIT keeps the decision, execution and progress connected. That is where a good-looking list starts becoming a routine that moves forward.
When the question is not which exercise covers an area but when a machine or free weight fits better, the dedicated comparison owns that decision. This ranking stays focused on jobs and progression.