May 22, 2023 3 min read
If you’re looking to increase the size of your biceps, incorporating compound movements into your training regimen can be a great way to achieve your goals. Compound movements are exercises that involve more than one joint and multiple muscles, which makes them ideal for building muscle mass and strength. Compound movements provide an effective and efficient way to target multiple muscles at once, making them a great addition to any workout.Shop The Collection: Dumbbells
In this article, we’ll discuss some of the best compound movements for targeting the biceps and how they can help you achieve your fitness goals. We’ll also look at some tips and tricks to help you get the most out of these exercises.Shop The Gear: CAP Barbell 5-50 LB Rubber Hex Dumbbell Set with 3 Tier Rack, $1,042.99 USD
Compound movements offer several benefits over isolation exercises. For starters, they allow you to target multiple muscles at once, which means you can get more done in less time. This makes them a great choice for those who are short on time but still want to get a good workout in.Shop The Collection: Barbells
Compound movements also improve coordination and balance, as well as build functional strength. This is because you’re engaging multiple muscles and joints at once, which requires coordination and balance to complete the exercise correctly. Lastly, compound movements require more energy, meaning you’ll be burning more calories during your workout.Shop The Gear: COREFX Cerakote Olympic Barbell, $399.99 USD
There are several compound movements that can be used to target the biceps, but here are some of the best:
Barbell curls are a classic exercise for increasing bicep size. This exercise is performed with a barbell loaded with weight plates. To perform the exercise, stand with feet shoulder-width apart, grip the barbell with palms facing up, and curl the barbell towards your chest. Lower the barbell back to the starting position and repeat.
Chin-ups are another effective compound movement for targeting the biceps. To perform the exercise, grab the chin-up bar with palms facing away from you, cross your legs behind you, and pull your body up until your chin is above the bar. Hold for a few seconds and then lower yourself back down to the starting position. This exercise can be made easier by using an assisted chin-up machine if needed.
Dumbbell hammer curls are a great compound movement for working the biceps. To perform the exercise, stand with feet shoulder-width apart and hold a dumbbell in each hand with palms facing inwards. Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders. Hold for a few seconds and then lower them back to the starting position. You can also do this exercise seated if desired.
Bent-over barbell rows are a great compound movement for targeting the biceps. To perform the exercise, stand with feet shoulder-width apart and hold a barbell with palms facing downwards. Bend your knees slightly and hinge forward at the hips until your upper body is almost parallel to the floor. Keeping your back flat and core engaged, row the barbell up towards your chest. Lower the barbell back to the starting position and repeat.
While compound movements are great for targeting the biceps, there are some things you can do to get the most out of your workouts. Here are a few tips to keep in mind:
Compound movements are an effective and efficient way to target the biceps and build muscle mass. Incorporating these exercises into your workout routine is a great way to increase your bicep size and strength. Remember to use proper form, focus on quality over quantity, and don’t forget to warm up before your workouts. With a bit of dedication, you’ll be able to achieve your fitness goals in no time.