The Top 9 Compound Exercises for Weight Loss

The weight-loss potential of compound movements is increased when dumbbells are used because they increase stability demands and work many muscle groups at once.

Dumbbell Bench Press

Because it works many muscle groups per repetition, the barbell deadlift is an excellent complex exercise for weight loss that also promotes muscular growth and calorie burn.

Barbell Deadlifts

Different dumbbell row exercises work the lats, rhomboids, and rear delts in addition to the biceps and forearms for increased strength and definition in the upper back. 

Single-Arm Dumbbell Rows

Back squats are an excellent complex exercise that will increase your metabolism because they work a lot of huge muscle groups, burn a lot of calories, and encourage the building of lean muscle.

Back Squats

As a well-known compound exercise for weight loss, shoulder presses work several upper body muscle groups, improving the definition of your muscles. 

Shoulder Presses

In order to maintain good posture and stability, front squats are known for their ability to focus the quadriceps, glutes, and core, while also exercising the upper back and shoulders. 

Front Squats

The only thing that can propel you to lose weight on its own is a lunge. (Understand it?) Lunges are a flexible and efficient approach to intensify your calorie-burning exercises, helping to define and sculpt your quadriceps


One of the greatest exercises to incorporate into your routines for toning and sculpting the upper and mid back is the pull-up. 


RDLs improve your ability to burn fat and are the major promoter of lean muscle development and definition.