So obviously, we know that bent over rows won't be as good for building biceps as direct arm curls are, but has anyone still noticed pretty good gains from doing bent over rows alone and not really doing much direct bicep work? I never really worked my arms directly because I trusted that doing compound lifts would show gains everywhere, but I I've noticed that my back (upper back at least) is fairly big, but I have really puny arms, which ends up looking funny. I'm wondering if it's because the bent over rows aren't really that great for biceps or if it's just genetics.
07-31-2011, 07:11 AM #1
Are Bent Over Rows A "Good" Bicep Builder
07-31-2011, 07:18 AM #2
Bent over rows is an overall excellent compound movement. And yes it can definitely help your arms grow. In fact, I know some people who hardly train or don't directly train biceps and still have decent size guns due to concentrating on mostly compound movements (edit:not that I recommend that).
Last edited by nics1246; 07-31-2011 at 07:31 AM.
07-31-2011, 07:19 AM #3
from my experience I did very well from just compound exercises. having said that, I don't believe that isolation exercises should be neglected in any way and if you aren't seeing the results you want then even more reason to include a curl variation (and something for the triceps)"The journey to a place worth getting to is never easy but pain is only temporary, victory is forever" - Jeremy H.
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07-31-2011, 07:26 AM #4
I'm not sure about myself, because I did isolations from the start. You should experiment with it. If it doesn't give you the results that you want, add some isolations.
Also, try underhand grips. Seems like it gives the bicep more tension than overhand grip.[Watdo?] - Want (''should'' for you naggers) bulk.
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07-31-2011, 07:29 AM #5
I've always admired people who couldn't take 20 or even 30 precious minutes of their lives a week,
in order to do some curls. I understand them though, curls are sooo physically and mentally taxing, great danger in them.
Can't even compare that danger with results they may bring. Never do Biceps exercises for Biceps growth, one of the best sentences/mantras/rules ever.
+ we are all the same.
Good job.bb.com, a place that turned Deadlift into a forearm isolation exercise
and a place where 99% of 21 year olds have bad back and knees.
07-31-2011, 07:29 AM #6
07-31-2011, 07:44 AM #7
Any pull exercise will work your biceps. Your biceps will most likely be the first to fail in a "back" or pull exercise. So they are getting all the stimulus they need. I honestly don't think you need much other than pull ups, chin ups, commando pull ups, and rows to develop decent biceps to a point. I would say 16" - 17" arms, depending on your height.
07-31-2011, 08:23 AM #8
07-31-2011, 10:00 AM #9
Compound lifts like presses, rows and chins will add size to the arms -- and they did for me -- but if you want to specifically target the arms then the obvious choice is arm exercises.
07-31-2011, 11:00 AM #10
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08-05-2011, 10:02 AM #16
I'm not going to argue with that. *
Though I'd add that dropping the Bent over rows would be foolish. *Just throw a few sets of isolation movements to your weekly.---
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08-05-2011, 10:08 AM #17
op i have a really hard time w/ biceps also. i didn't focus on arms during the first 5 years of liftin or so and now am finding it hard to catch them up w/ the rest of my body. like the other posters said, your best bet is isolation w/ looooooooooow weight. or even better to do them after your back workout. i find my back and shoulders help me w/ biceps even when i keep strict form unless i use light weight and focus on the bicep doing the movement.*BS in molecular biochemistry
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08-05-2011, 04:07 PM #18