For beginners, it doesn't really matter whether you do exercises that work one joint (like bicep curls) or multiple joints (like squats) - what matters is what equipment you have, what movements feel natural, what you enjoy, and how much time you have. The muscles will grow about the same either way.

The study compared two types of weight exercises - ones using multiple joints (like lat pull-downs) versus single-joint exercises (like bicep curls) - and found both types build muscle and strength equally well in beginners. Since there's no real difference in results, it makes sense to pick exercises based on what works better for you practically.