We tend to fall into the habit of performing countless isolated exercises, such as tricep extensions and bicep curls, when it comes to strengthening our arms. We lose out on the bulk and strength gains that complex arm workouts offer by doing this.
Compound exercises are frequently used for the back, glutes, and quadriceps, which are some of our largest muscular groups. But there are also great complex workouts for your triceps, biceps, and general arm strength and shape. I'll be discussing four of the top compound Biceps exercises in this article, along with tips on how to do them correctly.
Best Compound Exercises for Biceps
Bent Over Row
Step 1: Place your palms down while holding a barbell. Keep your back straight and bend your knees slightly forward along with your waist. It needs to be almost parallel to the ground. Your arms should be parallel to the ground and the barbell should be immediately in front of you. This is where everything begins.
Step 2: Raise the barbell toward you while maintaining a still torso. Keep your elbows close to your body at all times. You should simply hold the weight with your forearms. Squeeze your back muscles after you've reached the peak and hold for a few seconds.
Step 3: Reverse the barbell to its initial position by lowering it gradually.
Step 4: Repeat the procedure as many times as your workout routine calls for.
Lateral Pull-Down
Step 1: Take a broad, overhand, knuckles-up grasp on the bar. Start with this standard position before moving on to other postures and grips.
Step 2: Lower the bar until it is almost parallel to the chin. Exhale while lowering your chest. While moving slightly backward is OK, try to maintain a still upper torso. As you pull, keep your feet level on the floor and contract your abs. When your elbows can no longer move downward without moving backward, that is where the motion should end. Make sure to stop there and avoid going any lower.
Step 3: Keep your shoulders square and squeeze your shoulder blades together.
Step 4: Control the bar's gradual ascent to the starting position as you slowly lower it from the bottom position, keeping it close to your chin. Keep it from colliding with the weight plates.
Close-Grip Chin Ups
Step 1: Hold onto a bar with your hands pointing inward in an under-grip posture. Again, the definition of a close grip depends on your customary predilection for holding your chin up, so bring your palms closer together than usual.
Step 2: Contract your abdominal muscles, keep your knees bent or stretched, and lift yourself.
Step 3: Continue to raise yourself until your chin is over the bar or as far as you can go.
Step 4: is to reposition oneself at the beginning.
Concentration Curls
Step1: put your upper arm (your triceps muscle) on your thigh while holding the dumbbell in one hand. Your aim should be to maintain a straight arm during the whole action.
Step 2: To build tension and improve posture, engage your shoulder blades and tighten your core.
Step 3: Form a fist with your non-dominant hand, then swing your non-dominant arm to the side. This enables you to balance using your core and eliminates any leverage that might prevent your biceps from contracting fully.
Step 4: Controllably curl the weight up while maintaining a neutral wrist. Focus on the biceps by emphasizing the squeeze at the end of the exercise and avoiding any backward leaning or shoulder movement.
Step 5: Complete 3 sets of 8 to 12 repetitions per arm, or 3 minutes of 30-second intervals for each arm.
Related article: 7 Superset Workouts to Pump Up Your Biceps
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