What Are The Best Hypertrophy Exercises?

Building muscle is one of the primary goals for individuals who visit the gym. However, there are numerous exercises to choose from. Therefore, what makes an exercise good for muscle growth? Just about any gym exercise that places stress on the muscle is capable of building muscle.

However, there are definitely some exercises that stand out as being ideal when muscle hypertrophy is your number one goal.

Hypertrophy Training Vs. Strength Training

We’re first going to briefly go over the differences between strength training and hypertrophy training. It will help with understanding what makes an exercise ideal for building muscle.

1. Strength Training - Building strength occurs by improving your neuromuscular system – this is how the brain “speaks” to the muscle. As a result, the existing muscle can generate greater levels of force. This occurs by demanding higher levels of force, i.e., increased weight.

2. Hypertrophy Training - Hypertrophy adaptations occur through physical adaptations to the muscle's architecture. This occurs by stressing the muscle and triggering the synthesis of muscle proteins. 

This article will go into greater detail, so check it out!

What Makes A Good Hypertrophy Exercise?

Let’s be clear, at the end of the day, most exercises are capable of progressive overload. They just require a few variables; 

• Places stress on the muscle
• Allows you to use progressive overload 

In fact, for beginners, there seems to be very little difference when comparing traditional strength exercises (bench press, back squat) to traditional hypertrophy exercises (chest flies, lat pulldown).

Therefore, what we’re really talking about is what has the potential to optimize muscle growth.

Keep in mind that these variables are not absolute. We are listing them simply so you can get a better idea of what exercises tend to work better for building muscle.

Dumbbells > Barbells

One big question people have is: what’s better for muscle growth, dumbbells or barbells? 

Again, both are great tools and have the capability of producing significant amounts of hypertrophy. However, if we had to choose, there’s a good reason to believe dumbbells have the upper hand. This is due to several mechanisms;

1. Allows Greater Range of Motion - Because the dumbbell is an independent implement, it allows a greater range of motion on many exercises. A prime example is the comparison between the barbell bench press and the dumbbell chest press.

2. Requires More Stabilization - Unlike the barbell, the load of the dumbbell must be stabilized by a single arm. Compare balancing a 2X4 piece of wood on two stands (barbell) or one stand (dumbbell). Research shows that dumbbells elicit greater muscle activation, which would theoretically lead to greater muscle growth.¹

3. Allows More Variety - When considering the use of dumbbells as a whole, they offer a greater variety of exercises. For example, chest flies and lateral raises can’t be performed with barbells. This gives them the ability to perform exercises you simply can’t with barbells. 

Consist Of a Large Range Of Motion

If you have two movements with similar biomechanics, the one that allows a greater range of motion will likely produce greater muscle hypertrophy. 

This is especially true for stretch-mediated hypertrophy.² Now, it seems that some influencers may have exaggerated the importance (i.e., saying it completely overrides the concentric contraction). However, emphasizing a good stretch still plays a major role in building muscle.

Therefore, exercises that maximize the range of motion of a joint will likely have greater potential for muscle hypertrophy. For example;

• Chest flies stretch the pecs

• Overhead triceps extension stretches the triceps

• Bayesian curls stretch the biceps.

Allow Progressive Overload Easily

Progressive overload is essential for muscle growth. Therefore, an ideal hypertrophy exercise will make it easy to load the muscle. 

This is one reason we wouldn’t consider calisthenics ideal for muscle growth, at least if you can’t use an external load. 

For example, increasing stress with push-ups requires the use of more difficult progressions and increasing reps. However, this is difficult to accurately track. While you 100% can build muscle with pushups, you’ll still hit a ceiling, even using progressions.

This also eliminates the use of resistance bands. While you can build muscle with resistance bands, applying progressive overload can be challenging. 

Check out these methods to implement progressive overload.

Training Variables To Maximize Hypertrophy

We’re going to quickly go through the training variables you need when using exercises to build muscle.

Increasing Volume Is the Primary Goal

Several underlying mechanisms govern muscle growth. This includes;

• Muscle tension

• Metabolic damage

• Muscle damage

However, the training variable that promotes growth is your overall training volume. “Volume” refers to the total amount of work you place on the muscle. This is measured by the following equation;

• Reps X Sets X Load = Volume

• 3 X 10 X 100 lbs = 3,000lbs

While you don’t need to measure your volume every session, the general idea is that it should increase over time.

Intensity Is Crucial

While volume is the primary training variable to increase muscle growth, this assumes you’re training with intensity. By this, we mean you are bringing your sets near failure.

For example, if you can do 12 reps with a certain load but only perform 6 reps per set, it won't have the same effect, even if you increase the total load.

This is because hypertrophy is stimulated by stressing the muscle – a process that does not occur when training at low intensity.

Training A Muscle Twice A Week May Be Ideal

Ultimately, the total volume placed on the muscle is the primary mechanism. For example, let’s consider 3 scenarios;

• Train 3 times a week

• Trains 2 times a week

• Train 1 time a week

If you maintain the same total load spread throughout the week, the frequency of your gym visits should not significantly impact your results.

However, training your muscles twice a week tends to allow optimal levels of quality training and build muscle.

Use A Moderate Load (70-80% 1RM) And Rep Range (8-12) 

When building your volume, using moderate loads with a moderate rep range is ideal. This equates to;

• Load: 70-80% of your 1RM

• Rep Range: 8-12 reps

While you can build muscle using other loads, moderate loads tend to be ideal because they allow for high volume with heavier weights.

Rest 1:30 - 2:00 Between Sets

There has been considerable confusion in the past regarding rest time between sets. Previously, it was believed that short rest times were better because they caused more damage, breaking the muscle down.

We now know that this isn’t true.

Muscle hypertrophy comes from building quality volume at appropriate intensities. Therefore, it appears that the muscle responds better to rest periods of less than 30 seconds.³ 1:30-2:00 allows enough recovery.

Best Hypertrophy Exercises For Every Muscle Group

We’re going to start by saying this list IS NOT absolute. Picking a “number 1” exercise is almost impossible as there are so many variables to consider – and so many great exercises.

However, we do have a pretty good idea based on research and experience. Therefore, if you like an exercise that’s not on this list, that’s awesome, and let us know about it!

Also, keep in mind that many of these exercises will train different body parts, for example, the back squat. We’re not going to list the back squat as a primary exercise for your glutes, hamstrings, and quadriceps, but that doesn’t mean it won't build these muscles.

One last thing, we will try to list the exercises as a group with all the others in mind. This means they will complement each other.

With that said, here are some of the top hypertrophy exercises for various muscle groups.

Chest

Gironda Dips 

Gironda dips, also known as chest dips, are variations made famous by Vince Gironda, the legendary bodybuilding coach of the golden age of bodybuilding. In fact, he trained Arnold Schwarzenegger, who attributes his massive chest to the Gironda dip.

It’s performed by leaning your torso over and sticking your legs out. You then perform the dip with your elbows flared more than usual.

Incline Dumbbell Chest Press

We love the incline dumbbell chest press, and it’s one of our favorite exercises for building chest muscle. When performed on an incline, it fills out the upper chest, making it the perfect complementary exercise to the chest dips.

Cable Flys

Cable flies are an isolation exercise that targets the chest. Many attribute it to putting on a significant amount of mass and giving their pecs a defined shape.

Shoulders

Seated Dumbbell Press

You need to incorporate an overhead pressing movement into your program if you want to build your shoulders – and many exercises will get the job done.

We’re choosing the seated dumbbell press for two reasons.

1. Dumbbells stimulate more activation
2. Lifting overhead while sitting allows greater loads

For these two reasons, we think the seated dumbbell press may be the ideal overhead pressing movement for hypertrophy.

Lateral Raise

The lateral raise could be the most important shoulder isolation exercise. This is because it targets the medial delts, which aren’t used to the same degree as the posterior and anterior delts in other exercises.

Back

Chin-Up

Both the chin-up and pull-up are awesome back exercises. The reason we chose the back is that it involves greater muscle mass and is easier for most people to do.

Additionally, it would be redundant to include both on this list, especially since the lat pulldown is listed below.

Lat Pulldown

As hinted above, the lat pulldown is an excellent back exercise that complements the lat pulldown. As the name implies, the lat pulldown targets the lats, utilizing shoulder adduction to build your back.

T-Bar Row

There are plenty of awesome rows you could choose to build your back. However, we feel the T-Bar row stands out as it usually allows greater loads and more emphasis on the back. 

This is because it’s performed by rowing a bar on a pivot. This provides stability, allows for larger loads, and enables greater targeting of the back.

Snatch Grip Rack Pull

This may be a bit of a wild card but we stand by it. The snatch grip rack pull is an underrated exercise but we feel is amazing at building your traps, lats and lower back.

It’s a big exercise that builds a big back.

Quadriceps

High Bar Back Squat Or Safety Squat Bar

You can’t talk about building the quads without the squat. Technically, the squat will build your entire lower body, so it’s definitely not a quad isolation exercise.

However, when we use a high bar back squat or a safety squat bar, the load is placed higher up on the torso. This results in a more upright torso and less hip flexion, meaning the quads must work harder.

Hack Squat Machine

We love the hack squat machine for training the quads. It’s a type of leg press consisting of a weighted sled that you push up and down in a squatting movement. However, it supports your back, mitigating hip flexion and putting the majority of the load on your quads.

Raised Front Foot Split Squats

Split squats are excellent lower-body movements and are particularly beneficial for the quads – the front foot split squat is even more effective.

Hamstrings

GHD Raise

The GHD is extremely effective for building both strength and hypertrophy in the hamstrings. This is due to three reasons;

• Targets hamstrings through knee flexion and hip extension
• Requires full-body control 
• Uses eccentric strength

These are tough, so start with body weight and build from there.

Seated Leg Curl

The seated leg curl is a great isolation to train the hamstrings. It is highly effective at adding mass to these leg muscles, largely due to stretch-mediated hypertrophy.

Glutes

Barbell Hip Thrust

The barbell hip thrust is widely regarded as one of the most effective glute exercises. It’s able to place a heavy load directly on the hips and performs hip extension, the glute's primary job – this means big gains!

Romanian Deadlift

The Romanian deadlift is a classic exercise for building the glutes. It emphasizes hip flexion and hip extension while almost completely mitigating knee extension.

Plus, it will hit your hamstrings as well.

Bulgarian Split Squat (Leaned Forward)

The Bulgarian split squat is another exercise that is an awesome way to grow numerous muscles, particularly your entire lower body.

But we’re going to put it here. The only caveat is when you perform them, lean forward as this will cause hip flexion and stretch the glutes, i.e., stretch-mediated hypertrophy.

Biceps 

Bayesian Curl 

The Bayesian curl is performed on a cable machine and performed by facing away and doing a curl. As you’re turned away, the cable pulls your arm back, increasing stretch on the biceps.

Spider Curl

The spider curl is performed by laying face down on an incline bench. This is great for the biceps because it places the upper arm in a fixed, forward position, which minimizes momentum and maximizes isolation of the biceps. As a result, the short head of the biceps is emphasized as it’s put through a full range of motion with a deep contraction.

Triceps

Overhead Tricep Extension 

The overhead triceps extension is very effective at putting mass on the triceps. This is largely due to stretch-mediated hypertrophy, similar to that observed in the seated leg curl – this refers to an increased anabolic response when the muscle is

Close-Grip Bench Press

The close-grip bench press is a compound exercise that’s a must for developing big triceps. employs a closer grip, while allowing the elbow to be tucked into the body, utilizing greater elbow flexion. At the same time, it mitigates horizontal adduction (think a chest fly), which limits the involvement of the pecs.

If you’re looking for a hypertrophy program, check our workouts plans here!

What Are The Best Exercises For Muscle Growth?

We want to reiterate that we are not officially calling these the best exercises for muscle growth – we just find them to be very effective and on the top of our list. If you only use the above exercises for the rest of your life, you’re going to have awesome results. More importantly, we want you to understand what makes an exercise a good exercise when you’re trying to optimize growth. Truth be told, we could easily list dozens more that could easily be on this list.

But remember, there are two other factors that are even more important – intensity and consistency. A crappy exercise used with intensity for the rest of your life is better than the best exercise you never do.

References

1. Saeterbakken, Atle H.1; Fimland, Marius S.2,3. Effects of Body Position and Loading Modality on Muscle Activity and Strength in Shoulder Presses. Journal of Strength and Conditioning Research 27(7):p 1824-1831, July 2013. | DOI: 10.1519/JSC.0b013e318276b873 https://journals.lww.com/nsca-jscr/fulltext/2013/07000/Effects_of_Body_Position_and_Loading_Modality_on.10.aspx 
2. Ottinger, Charlie R.; Sharp, Matthew H.; Stefan, Matthew W.; Gheith, Raad H.; de la Espriella, Fernando; Wilson, Jacob M.. Muscle Hypertrophy Response to Range of Motion in Strength Training: A Novel Approach to Understanding the Findings. Strength and Conditioning Journal 45(2):p 162-176, April 2023. | DOI: 10.1519/SSC.0000000000000737 https://journals.lww.com/nsca-scj/abstract/2023/04000/muscle_hypertrophy_response_to_range_of_motion_in.4.aspx
3. Grgic, J., Lazinica, B., Mikulic, P., Krieger, J. W., & Schoenfeld, B. J. (2017). The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. European Journal of Sport Science, 17(8), 983–993. https://doi.org/10.1080/17461391.2017.1340524