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Top 7 Best Exercises for Muscle Growth
1 Barbell Squats
Targets: Quads, glutes, hamstrings, core
The king of leg exercises—builds lower-body strength and overall muscle mass
2 Deadlifts
Targets: Back, glutes, hamstrings, traps, core
Total-body powerhouse move Great for strength and muscle development across multiple areas
3 Bench Press
Targets: Chest, shoulders, triceps
Classic upper-body builder Use dumbbells or a barbell for variation
4 Pull-Ups or Lat Pulldown
Targets: Lats, biceps, upper back
Excellent for building a V-shaped back and strong arms
5 Overhead Press
Targets: Shoulders, triceps, upper chest
Standing barbell or dumbbell presses develop shoulder size and stability
6 Rows Barbell or Dumbbell
Targets: Lats, rhomboids, traps, biceps
Pulling exercises are essential for balanced muscle development and posture
7 Dips
Targets: Triceps, chest, shoulders
Bodyweight classic—great for upper-body muscle definition and strength
