July 22, 2023 3 min read
Of all the muscle groups you can target, your biceps may be the most important. Not only do they give you the muscular “pop” that everyone is looking for in the gym, but they are also integral to a lot of other exercises and movements. That being said, it’s important to make sure that you’re strengthening your biceps to their fullest potential. And one of the best ways to do this is by using heavy compound movements.Shop The Collection: Dumbbells
Compound movements are exercises that involve multiple joints and muscles working together. This allows you to get the most out of each exercise, as you’re getting a full body workout with each movement. In addition, these exercises are often great for strength building, which is essential for unlocking your bicep potential. Let’s explore some of the best compound movements for achieving maximum bicep gains.Shop The Gear: MAGMA Rubber Hex Dumbbell Sets, from $108.99 USD
The squat is arguably the most well-known of all compound movements. It works several parts of your lower body, including your glutes, quads, and calves. In addition, your core has to work hard during a squat to keep your body stable and balanced. But did you know that your biceps can benefit from squats as well? That’s right – when done correctly, squats are an excellent way to strengthen your biceps.Shop The Collection: Barbells
When performing a squat, your arms should be kept in a neutral position at your sides. As you move down into the squat, your elbows should be slightly bent to help keep your balance. This engages your biceps, allowing them to benefit from the exercise. In addition, the act of holding your arms in place helps to engage your core even more, giving you an extra layer of strengthening.Shop The Gear: COREFX Cerakote Olympic Barbell, $399.99 USD
The key to getting the most out of squats for your biceps is to ensure that you’re doing them correctly. Make sure you keep your back straight, your chest up, and your eyes forward. Also, be sure to drive through your heels as you come back up to the standing position. If done correctly, squats can be a great way to engage your biceps and help unlock your bicep potential.
Another great exercise for unlocking your bicep potential is the deadlift. Like squats, the deadlift is a compound movement that engages multiple muscle groups at once. This makes it an ideal choice for people looking to build strength and muscle mass overall. But what many people don’t realize is that deadlifts can also be great for your biceps.
When you deadlift, your arms should remain in a neutral position at your sides. As you lift the weight off the ground, your biceps will be engaged to help stabilize the weight. In addition, the act of controlling the weight as you lift and lower it will put your biceps under tension, helping to strengthen them over time.
As with any exercise, proper form is essential for getting the most out of a deadlift. Be sure to keep your back flat throughout the entire exercise, and focus on driving through your heels as you lift the weight up. Your arms should remain close to your body, with just a slight bend in your elbows. If done correctly, deadlifts can be a great way to target your biceps and help you unlock your bicep potential.
Pull-ups are another great compound movement for targeting your biceps. This exercise is great because it requires you to use your own bodyweight to engage your biceps, meaning you don’t need any additional equipment or weights. All you need is a pull-up bar or a sturdy tree branch to perform this exercise.
When doing pull-ups, your arms should be kept close to your body and your hands should be placed slightly wider than shoulder-width apart. As you pull yourself up, your biceps should be engaged and working hard to help lift your bodyweight. Be sure to use a slow and controlled motion as you pull yourself up, and then slowly lower yourself back down. This will ensure that your biceps are getting the full benefit of the exercise.
Pull-ups are a great way to target your biceps without the need for any additional equipment. However, if you find that you’re having trouble doing pull-ups, you can always use an assisted pull-up machine to help you out. This will allow you to still get the benefits of the exercise, while still making it easier for you to complete the movement.
The key to unlocking your bicep potential is to focus on heavy compound movements. Squats, deadlifts, and pull-ups are all great exercises for targeting your biceps and helping you build strength and muscle mass. Just remember to practice proper form and technique with each exercise, and you’ll be on your way to achieving maximum bicep gains in no time.