You ever been to the gym and thought, “Why is everyone doing the same exercises over and over?” Yet, the true gems — the ones that can actually skyrocket your muscle growth — remain untouched, collecting dust. Well, you’re about to discover some underrated exercises that might be your secret weapon to building muscle. These exercises may not be the most popular, but trust me, they are insanely effective!
The information for this piece is based on the knowledge from Dr Milo Wolf in a video he recently shared. Dr Milo Wolf shares his invaluable knowledge on a YouTube channel ranging from hypertrophy and strength training to losing fat.
You can watch the video below for a more technical and thorough explanation from Milo Wolf himself, or simply read the summarised version below of these 9 insanely effective exercises that most people are not doing.
1. Flat Preacher Curl
Okay, we all know the preacher curl, but have you ever tried doing it flat? This version might be the game-changer you didn’t know you needed.
- What makes it different? Unlike the standard preacher curl, where you use a 45-degree angle, you perform this one on a flat bench. This adjustment increases peak tension when your biceps are stretched more.
- Benefits: It hits your brachialis and brachioradialis muscles harder since they aren’t shortened at the shoulder. Great for building thickness in your arms.
- How to do it: Use any flat surface if you don’t have a preacher curl bench. Work one arm at a time, focus on control, and be explosive as you curl up.
- Reps: Try doing 5 to 15 reps per set.
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2. T-Bar Row
Sure, you’ve heard of barbell rows, but the T-Bar row is the dark horse for back gains.
- Why the T-Bar Row? It has a resistance profile that’s perfect for back development. The weight is hardest to lift when your back is fully stretched, which is exactly where most muscle growth happens.
- Arnold’s Choice: Yeah, Arnold Schwarzenegger did these, but they’re surprisingly rare in gyms these days.
- Form tips: Grab a V-handle for a greater back stretch, keep your torso almost horizontal, and focus on controlling the weight. Don’t heave your chest up during reps; your back should be doing the work.
- Reps: Stick to 5-12 reps to hit the upper back muscles hard without causing too much fatigue.
3. Dumbbell School-Over
This hybrid exercise combines a skull crusher and a pullover, two movements that are often overlooked themselves. Together? A whole new level of muscle activation for your triceps.
- Unique twist: This move stretches the long head of your triceps (which also helps extend your shoulder). If you ever feel elbow pain doing skull crushers, this might be a pain-free alternative.
- How to perform it: Set up like you would for a skull crusher, but slide further up the bench so the dumbbell stays over your shoulder. Pause briefly at the bottom for maximum tricep stretch and explode back up.
- Reps: 10 to 20 reps per set will give you those deep tricep pumps.
4. Twisted Cable Face Pull
Face pulls are already great for building the rear delts, but adding a twist? Now we’re talking next-level stretch and activation.
- Why this works: Training one arm at a time allows for a greater stretch in the rear delts since twisting away from the cable increases the range of motion. It’s also perfect for correcting any size imbalances.
- Pro tip: Go heavy. This is a compound movement, so don’t be afraid to push the weight. Try doing them seated if you need more stability.
- Reps: Sets of 5-12 are ideal for muscle growth and correcting imbalances.
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5. Cable Leg Extension
Think leg extensions are useless? Think again. The cable leg extension changes the game by providing a deep stretch on your quads and allowing for full knee flexion.
- Stretch to grow: Studies show focusing on the stretch can significantly increase quad growth. The cable extension stretches the rectus femoris, a part that traditional leg extensions just can’t reach.
- Perfect for imbalances: Training one leg at a time helps correct muscle imbalances.
- How to do it: Use an ankle strap, kneel down facing the cable stack, and fully extend your hip while extending your knee. You’ll feel the burn in your quads.
- Reps: Go for around 8-15 reps per leg for maximum muscle growth.
6. Pelican Curl
You don’t need a barbell to get an insane bicep workout. The Pelican curl is the calisthenics version of a preacher curl, and it’s no joke.
- Why it’s underrated: It requires minimal equipment and gives you an insane loaded stretch for the biceps. Plus, it’s bodyweight-based, so you can do it almost anywhere.
- How to progress: If you’re just starting, stay more upright. As you get stronger, go more horizontal.
- Reps: Start with 6-8 reps and gradually increase as your stability improves.
7. Ring Fly
Who needs dumbbells when you’ve got rings? Ring flies are the bodyweight version of the dumbbell fly, but with even more core and stability engagement.
- Why they’re effective: Just like the Pelican curl, this movement exposes your pecs to an intense loaded stretch, which is fantastic for growth.
- Form tip: Keep your body as stable as possible. You can regress the movement by staying more upright or doing eccentrics (lower slowly, then push up with a regular push-up).
- Reps: Stick to lower reps (4-6) because these are tough, especially if you’re doing them heavy.
8. Dumbbell Overhead Extension
While everyone’s doing cable pushdowns, the dumbbell overhead extension remains a hidden gem for targeting the long head of the triceps.
- Why overhead? It provides a deep stretch that you just can’t get with cable extensions, especially if you do it seated.
- How to do it: Fling the dumbbell overhead and extend those triceps until failure.
- Reps: You can push heavier loads, so aim for 8-12 reps.
9. Smith Machine Good Morning
This one’s for the hamstrings. While Romanian deadlifts get all the hype, Smith machine good mornings offer a great alternative for targeting your hamstrings and glutes.
- Why it’s better than it looks: This move places more emphasis on the hamstrings, glutes, and adductors, plus you use less weight, which is easier on your joints.
- Form tip: Keep your back straight, bend deeply at the hips, and let the stretch in your hamstrings guide the movement.
- Reps: Stick to sets of 8-10 for full effect.
Conclusion
These nine exercises might not be the flashiest or the most well-known, but they could be exactly what you need to take your muscle growth to the next level. Try swapping out your regular movements for some of these, and don’t be surprised when you start seeing serious gains. And hey, if you’re a fan of being a little different, why not stand out by doing something most people at your gym haven’t even heard of? Get to it!
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