Hello Guys, Thanks for visiting our website. Today we will talk about the “Top 10 Compound Bicep Workouts for Immense Biceps” and how we can do those workouts at home. So let’s dig into the topic and read in brief.
This is the workout for you if you want to bulk up your biceps and develop your upper arms. Because they work for multiple muscle groups at once, compound bicep workouts are an excellent way to increase muscle mass and strength.
Compound exercises necessitate movement around multiple joints at once. As a result, these exercises work on multiple muscle groups at the same time.
It is strongly advised that those of you who want to get gorgeous biceps so begin performing complex bicep exercises.
How to Work Your Biceps?
Bicep exercises are classified into two types: compound and isolated motions.
Compound bicep workouts benefit a variety of muscle groups and help you move more functionally. As more muscle groups are stimulated, you will be able to take on more load, resulting in faster and more consistent movement patterns with heavier weights. Rows and pull-ups are two examples.
Isolation bicep workouts focus all of the strain on one muscle group; no other muscles take over and make the target muscle group’s life easier. It only consists of elbow extension and no other joint movement, such as a dumbbell curl or hammer curl.
The Best Compound Bicep Workouts
1. Inverted Row
Inverted rows are another name for bodyweight rows. The inverted row puts your body in a horizontal position, making it easier to complete.
The smith machine is where most people do this workout at the gym.
You can do the inverted row at home by lying under a chair and lifting yourself by grabbing the sides of the chair.
2. Chin Up
Chin-ups are a form of strength training. This is a bodyweight workout that can help you bulk up your biceps and back muscles.
In this exercise, the hands are facing the body. Because the lifter is pulling their bodyweight, the biceps are generally subjected to loads heavier than what a barbell can lift. This compound bicep workout should be in your arsenal of bicep workouts.
Pull-ups are an upper-body strength exercise that strengthens the back, shoulders, and arms. Pull-ups can be difficult for beginners and even seasoned athletes.
4. Isometric Chin-ups
Isometric (Iso) refers to muscle lengthening and shortening in order to maintain a single form.
Isometric biceps holds are like holding grocery bags with your elbows bent at 90 degrees. In this position, your biceps are fully contracted and holding the bags in place statically.
5. One-Arm Dumbbell Row
The one-arm dumbbell row is an excellent full-body exercise for lat strengthening (Back Muscle).
This allows you to work on each side independently, providing superior muscle isolation and a wider range of motion.
- Experiment with different head positions to see which works best for you (looking forward vs. packing the neck).
- Resist the urge to brace your opposing arm against your leg or any other implement.
- Maintain some tone in your abdominals as you pull the dumbbell into your body to avoid arching your spine excessively.
- Allowing momentum to dictate the movement, and control the dumbbells throughout each rep.
- Consider using a false grip (don’t wrap your thumb around the dumbbell) if you feel your biceps are being overworked while your back is being underworked.
- Pulling should not cause the head to jut forward.
6. Seated Cable Rows
Seated Cable Rows are an excellent way to target your lower lats and biceps while strengthening your middle back muscles. This is possible with both wide and narrow grips. This exercise is done on a cable rowing machine with different handles. This workout should be included in your arsenal of compound bicep workouts.
7. Bent-Over One-Arm Cable Pull
The bent-over one-arm cable pull strengthens the back and bicep latissimus dorsi muscles.
Stick to moderate weights to properly stimulate the muscle by feeling it contract during each repetition.
- Pull with your elbow instead of your biceps.
- Maintain your body’s stillness. Your arm should be the only thing that moves.
- To develop unilateral upper-body strength, perform a bent-over one-arm cable pull. It’s also an excellent exercise for warming up your lats and establishing the mind-muscle connection at the start of a back workout.
8. V-Grip Lat Pull Down
The V grip lat pull down is a back muscle strengthening variation of the lat pull down. While the lats will be the primary focus of the exercise, you will also notice activation of the biceps and middle back.
- If you’re doing the seated variation, make sure your feet are planted on the ground and your thighs are touching the leg rest.
- Lean back slightly, pulling your shoulder blades back and down, and grab the v bar (keep them here). This places your shoulder in a much more secure position.
- Pull the bar down to your chest while keeping your elbows forward.
- Rather than closing your arms, concentrate on pulling your elbows to your sides and behind your back.
- Return to the starting position, reversing the movement, once the bar has touched your chest.
9. Bent Over Barbell Rows
The barbell bent-over row is a compound exercise that targets both the lower and upper back. It works almost all of the back muscles, but especially the lats, rhomboids, and lower back. It is commonly used in powerlifting as an accessory movement for the deadlift, but it is also popular in strength and muscle-focused upper-body workouts.
10. Seated Row with Resistance Bands
The seated row with resistance bands was primarily used to work the latissimus dorsi, rhomboids, back delts, and biceps. It will also work your erector spinae because you need your lower back to stabilize your movement.
Frequently Asked Questions (FAQ)
Q. How Frequently Should We Exercise Our Biceps?
A. Biceps workouts should be done at least twice a week, with at least 48-72 hours of rest in between.
Q. Is it normal for my arms to hurt after working out?
A. It is not normal to experience arm pain after working out. You should be experiencing mild soreness rather than pain.
Q. How to Incorporate Bicep Exercises into an Effective Home Workout?
- Choose three of the exercises and perform 8-12 repetitions of each.
- Perform three sets of each exercise, resting 90-120 seconds between sets.
- Try to hold the position for as long as possible during isometric exercises. Rep three times, resting 90-120 seconds between sets.
Q. Are Bicep curls a compound exercise?
A. A compound exercise is any movement that works for more than one muscle group at the same time. The bicep curl, on the other hand, works for only one muscle group. Bicep curls are thus an isolation exercise.
Good day, and welcome to Fitthour. My name is Shubham Vijay, and I am a certified personal trainer and nutrition coach with 6 years of experience in the fitness industry. At Fitthour, we specialize in types of training, such as strength training, cardio, or HIIT, and our mission is to help clients achieve their fitness goals and improve their overall health.