The Best Exercises for Targeting Stubborn Muscle Groups

2 July 2025

We all have those pesky muscle groups that just won’t grow, no matter how many reps we do or how heavy we lift. Whether it's lagging biceps, uncooperative calves, or that elusive lower chest, some muscles just seem to be on strike. But don't worry—I've got you covered.

In this guide, we’ll break down the best exercises to target stubborn muscle groups and finally get them to grow. Say goodbye to frustration and hello to gains!

Why Do Some Muscles Lag Behind?

Before we dive into the exercises, let's talk about why some muscles just don’t seem to grow as fast as others. Here are the main reasons:

- Poor Mind-Muscle Connection – If you’re not fully engaging a muscle during exercise, it won’t develop properly.
- Insufficient Volume or Frequency – Some muscles need more work than others to grow.
- Bad Form and Execution – If you're not executing your lifts correctly, the target muscle won’t be fully activated.
- Genetics – Unfortunately, some people are predisposed to having stubborn muscle groups. But that doesn’t mean they’re impossible to grow!

The key is to find the right exercises and give these muscles the attention they deserve.

The Best Exercises for Targeting Stubborn Muscle Groups

1. Calves – The Ultimate Training Nightmare

Calves are notorious for being stubborn. They take a beating every day from walking, so they need extra stimulus to grow.

🔥 Best Exercises for Calves:

- Standing Calf Raises – Great for overall calf development. Hold the stretch at the bottom and explode up.
- Seated Calf Raises – Focuses on the soleus muscle, which is crucial for thickness.
- Donkey Calf Raises – This old-school move (famously used by Arnold) is a game-changer for calf growth.

💡 Pro Tip: Train your calves every other day with high reps (15-25) and full range of motion.

2. Biceps – Why Aren’t They Peaking?

If your biceps refuse to grow, you’re probably not hitting all angles. The biceps have two heads (long and short), and you need to target both for full development.

🔥 Best Exercises for Biceps:

- Incline Dumbbell Curls – Stretches the long head for better peak development.
- Concentration Curls – Excellent for isolating and squeezing the biceps.
- Hammer Curls – Focuses on the brachialis, which pushes the biceps up, creating a bigger look.

💡 Pro Tip: Focus on slow negatives (eccentric movement) to maximize growth.

3. Lower Chest – The Forgotten Zone

The lower chest can be tough to develop because many people rely only on flat bench pressing. However, targeted exercises make all the difference.

🔥 Best Exercises for Lower Chest:

- Decline Dumbbell Press – Targets the lower fibers of the chest with a full range of motion.
- Dips (Chest-Focused) – Lean slightly forward to emphasize the chest rather than the triceps.
- Cable Decline Flyes – Isolates the lower chest for a fuller look.

💡 Pro Tip: Squeeze at the peak of each rep and control the lowering phase to maximize tension.

4. Rear Delts – The Most Neglected Muscle

Rear delts are essential for balanced shoulders, yet they rarely get enough attention. Weak rear delts can also lead to poor posture and shoulder injuries.

🔥 Best Exercises for Rear Delts:

- Face Pulls – Keeps your shoulders healthy while developing rear delts.
- Reverse Pec Deck Flyes – Provides constant tension for rear delt activation.
- Bent-Over Dumbbell Reverse Flyes – Great for isolating the rear delts with strict form.

💡 Pro Tip: Use higher reps (12-20) and a slow tempo to really feel the contraction.

5. Hamstrings – The Overlooked Leg Muscles

Most people focus on their quads but forget about hamstrings. This leads to imbalances and a weaker lower body.

🔥 Best Exercises for Hamstrings:

- Nordic Hamstring Curls – One of the most brutal (but effective) hamstring movements.
- Romanian Deadlifts – Stretches and strengthens the hamstrings through a full range of motion.
- Lying Leg Curls – Strict isolation for hamstring growth.

💡 Pro Tip: Focus on slow negatives and controlled reps to build muscle efficiently.

6. Traps – The "Not-Big-Enough" Problem

If your traps aren’t popping, you’re probably not training them directly enough.

🔥 Best Exercises for Traps:

- Barbell Shrugs – The gold standard for trap growth. Hold the top for a second!
- Farmer’s Carry – Builds strength and endurance while hitting the traps hard.
- Face Pulls (Again!) – Doubles as a trap-builder while also hitting rear delts.

💡 Pro Tip: Train traps twice a week with heavy weight and high reps (12-20).

7. Glutes – Don’t Skip the Booty Work

Glutes are crucial for strength, aesthetics, and injury prevention. If they’re lagging, you need to ramp up the intensity.

🔥 Best Exercises for Glutes:

- Hip Thrusts – The ultimate glute-building exercise.
- Bulgarian Split Squats – One of the best unilateral movements for strong, balanced glutes.
- Cable Kickbacks – Isolates and adds a pump to your glutes.

💡 Pro Tip: Squeeze your glutes at the top of every rep for maximum activation.

How to Make Stubborn Muscles Grow Faster

Now that you have the right exercises, here are some additional growth hacks:

1. Increase Training Frequency – Train stubborn muscles twice a week or more.
2. Use Drop Sets & Supersets – Increase intensity and break plateaus.
3. Focus on Time Under Tension – Slow down your reps and feel the burn.
4. Perfect Your Form – Mind-muscle connection is everything.
5. Eat More Protein – Muscles won’t grow if you're not feeding them properly.

Final Thoughts

Stubborn muscle groups are frustrating, but not impossible to grow. With the right exercises, techniques, and consistency, you can finally break through plateaus and build a balanced, stronger physique.

It’s time to dominate those weak points and turn them into your strengths. Now, go hit the gym and make those stubborn muscles submit!