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  1. #1
    Chasing that 405 Bench msm172021121's Avatar
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    compound exercises for biceps?

    aside from pull-ups, are there any other compound exercises i can do specifically for bi's? if so what are some of your favorites/ most effective?
    " When you want to succeed as much as you want to breathe, then you'll be successful".
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  2. #2
    Registered User rocky348's Avatar
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    curls in the squat rack
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    close grip chins are probably the best
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  4. #4
    Chasing that 405 Bench msm172021121's Avatar
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    Originally Posted by rocky348 View Post
    curls in the squat rack
    lol, yeah but that hurts my calves, seriously though, i cant think of any. am i a complete newb or are there just really not any worth mentioning but pullups?
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  5. #5
    Banned -Lucifer's Avatar
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    Originally Posted by msm172021121 View Post
    aside from pull-ups, are there any other compound exercises i can do specifically for bi's? if so what are some of your favorites/ most effective?
    You mean Chinups, right?

    Bicep rows: http://www.sci-unisonfitness.com/bicep_rows.html




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  6. #6
    Chasing that 405 Bench msm172021121's Avatar
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    Originally Posted by DaRk LuCiFeR View Post
    You mean Chinups, right?

    Bicep rows: http://www.sci-unisonfitness.com/bicep_rows.html




    .
    yeah, i meant chinups, and thanks for the rows info
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  7. #7
    Registered User rocky348's Avatar
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    ahh honestly you shouldnt really rely on compounds to hit the biceps.. sure exercises like bb rows or pullups will hit your biceps to some degree but you should be focusing on your back while doing those..
    my bicep routine that i did today was

    bb curls 4 x 8-12

    Incline db curls 3 x 10-12

    reverse curls 3 x 10-12

    concentration curls 3 x 10-12
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  8. #8
    Chasing that 405 Bench msm172021121's Avatar
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    Originally Posted by DaRk LuCiFeR View Post
    You mean Chinups, right?

    Bicep rows: http://www.sci-unisonfitness.com/bicep_rows.html




    .
    anymore you use? and when did you turn black? lol
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  9. #9
    Registered User labradarep's Avatar
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    Any rowing type movements.

    Try lowering the weight to roughly 40-45% of what you would use for 6-8 reps. Now do the reps for speed(using proper form of course) and go until you reach failure. You will get a great pump, be in Oxygen debt & will have recruited High threshold motor units due to the fact that you are producing lots of power through the increased speed of movement.
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  10. #10
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    Originally Posted by msm172021121 View Post
    anymore you use? and when did you turn black? lol
    I did them just once. You really have to concentrate hard on pulling with your biceps. Didn't really like them too much. Barbell and cable curls FTW!

    The dude in my avatar is not me. He is some guy that showed up in our local newspaper and I thought he is cool.
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  11. #11
    Chasing that 405 Bench msm172021121's Avatar
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    Originally Posted by labradarep View Post
    Any rowing type movements.

    Try lowering the weight to roughly 40-45% of what you would use for 6-8 reps. Now do the reps for speed(using proper form of course) and go until you reach failure. You will get a great pump, be in Oxygen debt & will have recruited High threshold motor units due to the fact that you are producing lots of power through the increased speed of movement.
    a lot of rowing movements seem to be primarily back exercises and of course utilize the bi's as a secondary, i was curious as to wether there are exercises that are compound but still primary bicep movements?
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  12. #12
    Chasing that 405 Bench msm172021121's Avatar
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    Originally Posted by DaRk LuCiFeR View Post
    I did them just once. You really have to concentrate hard on pulling with your biceps. Didn't really like them too much. Barbell and cable curls FTW!

    The dude in my avatar is not me. He is some guy that showed up in our local newspaper and I thought he is cool.
    dude looks really happy, so far i have chinups, and bicep rows. gotta be more than 2 right?
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  13. #13
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    Originally Posted by msm172021121 View Post
    a lot of rowing movements seem to be primarily back exercises and of course utilize the bi's as a secondary, i was curious as to wether there are exercises that are compound but still primary bicep movements?
    If you squeeze the bar hard and focus on your biceps, it'll become more of a bicep exercise than back.

    That's why I don't hold the bar tight while rowing. I just let it hang and curl my fingers in as if they were meat hooks.

    Why are you looking for compound exercises btw? Iso's not working for you?
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  14. #14
    Registered User crystallinentity's Avatar
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    Originally Posted by msm172021121 View Post
    dude looks really happy, so far i have chinups, and bicep rows. gotta be more than 2 right?
    You could do lat pull downs with a close grip chin style grip, or do cable rows with your arms supinated.
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  15. #15
    Chasing that 405 Bench msm172021121's Avatar
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    ive got a few ideas now and thanks to those who gave good advise, would you guys say though that in the case of biceps, isolation movement are better for growth. thats what i'm really aiming for. or is isolation just really the only option for bi's because of basic biomechanics?
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  16. #16
    Registered User rocky348's Avatar
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    yea man id say jus focus on the isolations and well when u do back your gonna be hitting ur bi's a lil anyways w/ all the rows.. jus mix it up throw in some super sets and drop sets for em shock em every week
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    Originally Posted by msm172021121 View Post
    would you guys say though that in the case of biceps, isolation movement are better for growth. thats what i'm really aiming for. or is isolation just really the only option for bi's because of basic biomechanics?
    I tried doing just compounds for arms and I hardly saw any growth. So I switched back to isolation movements.
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  18. #18
    Chasing that 405 Bench msm172021121's Avatar
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    Originally Posted by rocky348 View Post
    yea man id say jus focus on the isolations and well when u do back your gonna be hitting ur bi's a lil anyways w/ all the rows.. jus mix it up throw in some super sets and drop sets for em shock em every week
    i havent hit a wall yet with bi's im still adding size and strength, by changing things up like you said. no two workouts are ever the same for me. i keep it fun that way too and that helps a lot. i started this thread out of curiousity, after doing chinups today. i love them.

    im gonna start doing them weighted soon but that too will get boring eventually, and compounds seem to be better for strength and hypertrophy gains so......but thanks for all the advise. let me know if you think of any later
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  19. #19
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    Pendlay rows hit the biceps and are very compound lift
    Another skinny bastard
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  20. #20
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    Originally Posted by rocky348 View Post
    ahh honestly you shouldnt really rely on compounds to hit the biceps.. sure exercises like bb rows or pullups will hit your biceps to some degree but you should be focusing on your back while doing those..
    I'm going to go with what he said.
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  21. #21
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    Originally Posted by DaRk LuCiFeR View Post
    The dude in my avatar is not me. He is some guy that showed up in our local newspaper and I thought he is cool.
    DL, I ain't narcing, but you know when you upload an avi pic you have to click the place where it says "this pic is of me". I've seen people get warnings and stuff, especially when they openly admit it.
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    Banned -Lucifer's Avatar
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    Originally Posted by Tyrbolift View Post
    DL, I ain't narcing, but you know when you upload an avi pic you have to click the place where it says "this pic is of me". I've seen people get warnings and stuff, especially when they openly admit it.
    You're right.

    I'll change it back ASAP.
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    Registered User J-RAKICH's Avatar
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    Biceps.

    Isolation > Compound
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    Registered User djansen's Avatar
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    I am a big fan of chins and bicep rows, its all about MMC though. Thats why I do reverse close grip lat pulldowns instead of chins because its easier to keep my arms forward and really pull with the biceps. same with the rows, at first I went to heavy and it did become a back move but after I lowered the weight a bit and again focused on pulling with the bis I love how they can blast your arms. I always follow these with some isolation moves though (curls).
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  25. #25
    Johnny Rotten ThickAsABrick's Avatar
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    Originally Posted by msm172021121 View Post
    ive got a few ideas now and thanks to those who gave good advise, would you guys say though that in the case of biceps, isolation movement are better for growth. thats what i'm really aiming for. or is isolation just really the only option for bi's because of basic biomechanics?
    Curls work the biceps through the most optimal range of motion.

    They are considered a "basic" exercise. Try to think in terms of basics rather than compound vs. iso.

    Other examples of Isos that are basics:

    lateral raises
    shrugs
    etc
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