Best Exercises for Each Muscle: The EZmuscle Shortlist (Simple, Repeatable, Progressive)
Overview
You don’t need 50 exercises. You need a shortlist you can repeat long enough to get strong at them. Exercise selection isn’t about novelty — it’s about stability, tension, and progression.
This shortlist is built on one principle: pick movements that let the target muscle be the limiter and let you progress safely. Machines, cables, dumbbells, and barbells all have a place. The best exercise is the one you can load, control, and repeat for months.
The selection rules (why this shortlist works)
Rule 1: Stability matters If you can’t control the path under fatigue, you’ll compensate. Compensation reduces target stimulus and increases joint stress. Stable exercises are often better for hypertrophy progression.
Rule 2: Repeatability beats novelty An exercise you can progress for 12 weeks is more valuable than 12 exercises you try once.
Rule 3: Include both lengthened and shortened bias Muscles grow well when trained through controlled range, with emphasis on positions you can load safely.
Rule 4: Match the tool to the person If a barbell irritates you, use dumbbells or machines. Results care about stimulus, not ego.
Chest shortlist
Primary presses: • Low incline dumbbell press (15–30°) • Machine chest press (stable progression) • Barbell bench (controlled)
Secondary/upper bias: • Low incline machine or Smith press
Fly/adduction: • Cable fly (standing or lying) • Pec deck • Cable press-around
Notes: Chest grows when you keep shoulders set and press in a groove that keeps pecs loaded. If shoulders hurt, prioritize machines/cables and controlled range.
Back shortlist (width + thickness)
Width (lats): • Lat pulldown (lat bias: elbows to hips) • One-arm cable pulldown • Pull-ups/chins (progress with added load if possible) • Straight-arm pulldown
Thickness (mid-back): • Chest-supported row • Seated cable row (neutral grip) • Row with elbows out for upper back
Rear delts/scap: • Reverse pec deck • Cable rear-delt fly
Notes: Use straps when grip limits back. Your back should be the limiter, not forearms.
Legs shortlist (quads + hamstrings + glutes)
Quads: • Hack squat / pendulum squat (if available) • Safety bar squat or high-bar squat • Leg press • Leg extension
Hamstrings: • Romanian deadlift • Seated leg curl • Lying leg curl • Back extension (ham/glute bias)
Glutes: • Hip thrust (barbell or machine) • Bulgarian split squat (glute bias) • RDL (glute/ham) • Step-ups
Notes: If back squats beat you up, don’t force them. Build legs with machines and stable patterns and keep progression moving.
Shoulders shortlist (3D delts)
Side delts: • Cable lateral raise (money) • Machine lateral raise • Dumbbell lateral raise (strict)
Rear delts: • Reverse pec deck • Cable rear-delt fly • Chest-supported rear-delt row
Front delts: Often covered by pressing. Add overhead work only if it’s pain-free and useful.
Notes: Delts love frequency. 2–4 exposures/week is common for real growth.
Arms shortlist
Biceps: • Preacher curl (stable) • Incline dumbbell curl (lengthened bias) • Cable curls (consistent tension) • Hammer curls (brachialis)
Triceps: • Rope pressdown • Overhead rope extension (long head) • Machine dips (if shoulders tolerate) • Close-grip pressing (optional)
Notes: Arms grow when you stop cheating and start progressing. Stable exercises + controlled eccentrics win.
Core shortlist
Anti-extension: • Ab wheel • Body saw plank • Dead bug (slow)
Anti-rotation: • Pallof press
Carries: • Suitcase carry
Flexion (smart): • Cable crunch • Reverse crunch
Notes: Core work should build bracing and stiffness, not just fatigue.
Practical templates
Practical templates you can copy
Rules: • Pick 2–4 anchor movements per muscle group • Repeat for 8–12 weeks • Progress reps then load • Use machines/cables to reduce joint stress • Use straps when grip limits back work
Menu (choose what fits your life and repeat it): Low incline DB press, Chest-supported row, Leg press, RDL, Cable lateral raise, Preacher curl, Rope pressdown, Seated leg curl
Progression rule: Make it measurable. Reps and load for training; weekly averages and adherence for nutrition and habits.
Common mistakes (and fixes)
Mistake 1: Changing exercises weekly Fix: keep a shortlist and repeat it.
Mistake 2: Choosing exercises you can’t control Fix: prioritize stability first, then load.
Mistake 3: Ego-based selection Fix: the best exercise is the one that builds the muscle, not the one that looks impressive.
Mistake 4: No progression method Fix: use double progression and track RIR.
Mistake 5: Too many ‘similar’ exercises Fix: 1–2 per angle is enough. Quality volume beats redundancy.
Mini case study: the ‘shortlist’ transformation
A lifter cycles through random influencer workouts. Progress is inconsistent. They switch to a shortlist: • incline DB press, machine press, cable fly • chest-supported row, pulldown, rear delts • hack squat, leg press, RDL, leg curl • cable laterals, preacher curls, rope pressdowns
They repeat it for 12 weeks and track progression. The result: strength goes up across the board, physique changes are obvious, and joints feel better because movement patterns are consistent.
The lesson: consistency makes growth predictable.
FAQ
FAQ
Do I need to be perfect with this? No. You need to be consistent with the big rocks (calories, protein, training progression, sleep). This topic is a “performance multiplier” once the basics are in place.
How long before I see results? Performance improvements usually show in 2–3 weeks. Visible body changes usually show in 6–12 weeks if training and nutrition match the goal.
Should I change my whole plan to implement this? No. Make one change, track it for 2–3 weeks, and adjust based on data.
What if I have pain or medical issues? Modify training and consult a qualified health professional when needed. Don’t use blogs as a replacement for proper assessment.
Action plan
8-Week Action Plan
Weeks 1–2 — Baseline Set a simple target for building an exercise shortlist and implement it without changing everything else. Track adherence and performance.
Weeks 3–4 — Progress Make the smallest progression you can measure (more reps, slightly more load, better technique, or better adherence). Keep the target consistent.
Weeks 5–6 — Optimize Adjust one variable based on data: volume up or down, timing tweaks, food choices, or exercise selection.
Week 7 — Push week Increase effort slightly (closer to 1 RIR on key sets) and tighten adherence to the target. Don’t add chaos.
Week 8 — Deload and review Reduce training volume and review the results. Keep what worked, discard what didn’t, and plan the next block.
Checklist + proof
Session checklist (use this every workout)
1) Warm-up to groove the pattern and feel the target muscle. 2) Know today’s progression target (one extra rep, slightly more load, cleaner execution, or one extra set if recovery is strong). 3) Most sets end at 1–2 reps in reserve (RIR). Push to 0–1 RIR only on safer movements when form stays strict. 4) Stop sets when technique breaks — not when your ego wants one more. 5) If performance drops for two weeks, reduce volume by ~20% or deload. 6) Track the session. If it’s not written down, it didn’t happen.
Proof signals (don’t guess)
Use weekly metrics to keep your plan honest: • Performance trend: are reps or load rising on anchor lifts? • Technique trend: are you controlling the eccentric and keeping the target muscle as the limiter? • Recovery trend: are you sleeping well and showing up with energy most sessions? • Body composition trend: is waist stable during a bulk, or slowly down during a cut, while strength holds? • Adherence trend: did you hit planned sessions + protein target at least 80–90% of the week?
If two signals move the wrong way for two weeks, change ONE variable: • Reduce weekly sets by 20%, OR • Add 150–250 kcal/day if you’re trying to gain and weight is flat, OR • Swap one aggravating movement to a more stable variation, OR • Take a deload week.
Advanced application
Advanced application (how to make this foolproof)
If you want this to stick, build a “trigger” and a “fallback.” • Trigger: the cue that reminds you to do the habit (e.g., after breakfast, after training, before bed). • Fallback: the simplest version you can do when life is messy.
For best exercises for each muscle: the ezmuscle shortlist (simple, repeatable, progressive), your trigger should be tied to something you already do daily. Your fallback should be so easy you can’t talk yourself out of it.
Then use weekly review: • What did I hit 80–90% of the time? • What did I miss? • What’s one change that would make next week easier?
That’s how coaches build results: repeatable systems, not motivation spikes.
Extra depth
Proof signals (don’t guess)
Use weekly metrics to keep your plan honest: • Performance trend: are reps or load rising on anchor lifts? • Technique trend: are you controlling the eccentric and keeping the target muscle as the limiter? • Recovery trend: are you sleeping well and showing up with energy most sessions? • Body composition trend: is waist stable during a bulk, or slowly down during a cut, while strength holds? • Adherence trend: did you hit planned sessions + protein target at least 80–90% of the week?
If two signals move the wrong way for two weeks, change ONE variable: • Reduce weekly sets by 20%, OR • Add 150–250 kcal/day if you’re trying to gain and weight is flat, OR • Swap one aggravating movement to a more stable variation, OR • Take a deload week.
Related Articles
- Blog #62: Hypertrophy Periodization Made Simple: Plan 3 Blocks Like a Coach (Not Like a Randomizer)
- Blog #63: Progressive Overload for Hypertrophy: The Only System You Need (Reps, Load, Sets, and Skill)
- Blog #64: Training Volume Landmarks: Find Your Minimum, Your Sweet Spot, and Your ‘Too Much’
- Blog #65: Training Frequency: How Often to Train Each Muscle for Faster Growth (Without Overuse)
- Blog #94: The 4-Day Upper/Lower Program: Maximum Muscle With Minimum Weekly Stress
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Written by Anthony Nitti — IRFE Global Personal Trainer of the Year (2025), National Personal Trainer of the Year Australia (2025), and holder of Patent AU2021105042A4.