The Best Bodybuilding Exercises You’re Probably Not Doing to Maximize Muscle Growth

 As a bodybuilder, sticking to the same old exercises like squats, deadlifts, and bench press can lead to diminishing returns. To truly maximize muscle growth and avoid plateaus, it's essential to incorporate effective bodybuilding exercises that target muscles in different ways. In this post, we’re going to explore the best bodybuilding exercises you’re probably not doing but should be—ones that will help you build muscle mass, improve strength, and take your routine to the next level.

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1. Bulgarian Split Squats (Instead of Traditional Lunges or Squats)

Why It’s Effective:
The Bulgarian split squat is one of the most underrated bodybuilding exercises that can help you develop more strength and size in your legs. By focusing on each leg individually, you correct imbalances, build quad and hamstring strength, and promote overall muscle growth in your lower body.

Benefits:

• Targets the quads, hamstrings, and glutes more intensely.
• Helps eliminate imbalances between your legs.
• Increases flexibility and range of motion in the hips.

How to Do It:
Position one foot behind you on a bench, keeping your chest upright. Lower your back knee until it nearly touches the floor, making sure your front knee doesn’t extend beyond your toes. Press through the heel of your front foot to return to standing.

Pro Tip:
Use dumbbells or a barbell for added resistance. Start with bodyweight to master the form before progressing to heavier weights.

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2. Face Pulls (Instead of Just Rear Delt Flyes or Lateral Raises)

Why It’s Effective:
Face pulls are fantastic for improving shoulder health. They specifically target the rear deltoids and upper traps, areas that are often neglected in many bodybuilding routines.

Benefits:

• Strengthens the rear delts and upper traps, improving posture.
• Reduces the risk of shoulder injuries.
• Helps to balance the muscles around the shoulder joint.

How to Do It:
Set a rope attachment on a cable machine at upper chest height. Grip the rope with both hands, pulling it toward your face while externally rotating your shoulders. Make sure to squeeze your shoulder blades together at the peak of the movement.

Pro Tip:
Use a light to moderate weight. The goal isn’t to rush through the movement, but to focus on a slow and controlled pull, really engaging the rear delts.

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3. Weighted Dips (Instead of Just Triceps Pushdowns or Skull Crushers)

Why It’s Effective:
Weighted dips are a compound movement that works multiple muscle groups at once. Not only do they help build impressive triceps, but they also engage the chest and shoulders, making them a powerful addition to any bodybuilding routine.

Benefits:

• Builds triceps, chest, and shoulder strength.
• Enhances pressing power for exercises like the bench press.
• Improves upper body mass and functional strength.

How to Do It:
Position yourself on dip bars with your arms fully extended. Lower your body until your upper arms are parallel to the floor, then press yourself back up. To add weight, use a dip belt or hold a dumbbell between your legs.

Pro Tip:
Keep your body upright to focus more on the triceps. Lean forward slightly to target the chest and shoulders more effectively.

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4. Renegade Rows (Instead of Standard Rows)

Why It’s Effective:
Renegade rows are a full-body bodybuilding exercise that combines core stability with back training. While they primarily target the lats, traps, and biceps, they also engage the core to a high degree, making them a fantastic functional movement.

Benefits:

• Builds a stronger back, traps, and lats.
• Improves core stability and strength.
• Engages the core and lower body for functional strength.

How to Do It:
Begin in a plank position, with a dumbbell in each hand. Row one dumbbell at a time while keeping your body as still as possible. Engage your core to prevent your hips from rotating.

Pro Tip:
Start with lighter weights until you get the form right. You can also elevate your feet to make the movement more challenging.

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5. Sled Pushes/Pulls (Instead of Only Cardio or Machines)

Why It’s Effective:
Sled pushes and pulls are functional exercises that work your legs, core, and upper body. This effective bodybuilding exercise not only builds muscle but also improves conditioning and burns fat, making it a great addition to any muscle-building routine.

Benefits:

• Improves leg strength, endurance, and fat loss.
• Full-body workout that engages the upper body, core, and lower body.
• Low-impact on the joints while improving conditioning.

How to Do It:
For a sled push, load a sled with weight and push it as fast as possible while maintaining good form. For sled pulls, attach a rope to the sled and pull it toward you using your legs and upper body.

Pro Tip:
Start with lighter loads and focus on speed and technique. As you progress, increase the weight for more resistance.

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6. Landmine Press (Instead of Just Overhead Press or Bench Press)

Why It’s Effective:
The landmine press is an excellent alternative to the traditional overhead press, especially for those with shoulder mobility issues. It targets your shoulders and upper chest with a more natural pressing motion, reducing strain on your joints while still providing muscle-building benefits.

Benefits:

• Builds shoulder and upper chest strength.
• Reduces strain on the shoulder joints.
• Engages the core for added stability.

How to Do It:
Place one end of a barbell in a landmine attachment or corner of a wall. Hold the other end with both hands and press it overhead, keeping your core tight and your knees slightly bent.

Pro Tip:
Focus on pressing in a vertical direction rather than arching your back or leaning too far forward.

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7. Hanging Leg Raises (Instead of Just Crunches or Ab Machines)

Why It’s Effective:
Hanging leg raises are one of the best exercises for targeting the lower abs, an often neglected area. Unlike crunches, this movement engages your entire core and hip flexors, making it a must-include in your abdominal training.

Benefits:

• Targets the lower abs, improving core strength.
• Engages the hip flexors and stabilizing muscles.
• Builds grip strength and shoulder stability.

How to Do It:
Hang from a pull-up bar with your legs straight. Raise your legs until they are parallel with the floor, then lower them back down with control. Avoid swinging your body.

Pro Tip:
Start with bent knees to make the movement easier and progress to straight legs as your core strength improves.

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8. Z-Press (Instead of Seated Overhead Press)

Why It’s Effective:
The Z-Press is a seated overhead press variation that forces you to engage your core and maintain proper posture throughout the movement. This makes it a great exercise for building pressing strength and improving stability.

Benefits:

• Builds shoulder strength while improving posture.
• Engages the core for added stability.
• Reduces reliance on lower back for pressing.

How to Do It:
Sit on the floor with your legs straight in front of you. Press a barbell overhead with a neutral grip, ensuring your core is tight and your lower back remains neutral.

Pro Tip:
Avoid leaning back during the press—keep your torso upright and focus on pressing in a straight line.

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Conclusion

Incorporating these underused bodybuilding exercises into your routine will help you target muscles in new ways, reduce plateaus, and maximize muscle growth. From Bulgarian split squats to sled pushes, there are plenty of effective exercises to add variety to your training and improve your overall strength. Give them a try and share your results!

What’s your favorite underused bodybuilding exercise? Let us know in the comments below, and don't forget to subscribe for more tips to level up your muscle-building routine!