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  1. #1
    Registered User Excision94's Avatar
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    Compound movements for arms?

    I was wondering, I've been working out for about 2.5 months now and I've seen some good progress all around, including my arms but I'm wanting more compound movements to get bigger arms faster.

    For arms I'm doing;

    Biceps: Preacher Curls, Barbell Curls, Close-Grip Chin-ups, Dumbbell Curls, and sometimes 21's.

    Triceps: Tricep Pull-downs (one arm, then two arms), Tricep Kick-Backs, Skullcrushers, and this other one where you lay flat on the bench and have a dumbbell and put it behind your head and pull it back up to your chest - forget the name for that one, and sometimes some close-grip bench press.

    I was wanting some more compound movements since these are mainly isolation movements and according to thehodgetwins, compound movements > isolation movements for arms.

    Thanks for the replies!
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  2. #2
    Bodybuilding Success Coolcicada's Avatar
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    Deadlifts, Flat Bench Press, and as you mentioned, close-grip bench.
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  3. #3
    Registered User Excision94's Avatar
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    Originally Posted by Coolcicada View Post
    Deadlifts, Flat Bench Press, and as you mentioned, close-grip bench.
    Ok sweet, and yeah I forget to mention Flat Bench Press! So I'll just add Deadlifts.

    Thanks a lot.
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  4. #4
    wut wut ShreddedRocks's Avatar
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    Biceps: Barbell Rows, pullups, chin-ups, there's a plethora bro.
    Triceps: bench, shoulder/military press, dips, pushups
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  5. #5
    Registered User jon1995's Avatar
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    overhead press..barbell curl
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  6. #6
    Registered User SethBJJ's Avatar
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    Ye compounds are better than isolation lifts but there are no compound lifts for arms. Benching uses your triceps but you can't hit bi's & tri's in one move. I would suggest dips though
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  7. #7
    wut wut ShreddedRocks's Avatar
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    Originally Posted by SethBJJ View Post
    Ye compounds are better than isolation lifts but there are no compound lifts for arms. Benching uses your triceps but you can't hit bi's & tri's in one move. I would suggest dips though
    you could do that seated curl to a shoulder press for a single movement

    i've seen a guy do this. but then again he didn't use very much weight (40lb dumbell)
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  8. #8
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by ShreddedRocks View Post
    you could do that seated curl to a shoulder press for a single movement

    i've seen a guy do this. but then again he didn't use very much weight (40lb dumbell)

    Clean and Jerk if you want a full body movement.
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  9. #9
    Registered User Brosnbroccoli's Avatar
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    Originally Posted by Excision94 View Post
    I was wondering, I've been working out for about 2.5 months now and I've seen some good progress all around, including my arms but I'm wanting more compound movements to get bigger arms faster.

    For arms I'm doing;

    Biceps: Preacher Curls, Barbell Curls, Close-Grip Chin-ups, Dumbbell Curls, and sometimes 21's.

    Triceps: Tricep Pull-downs (one arm, then two arms), Tricep Kick-Backs, Skullcrushers, and this other one where you lay flat on the bench and have a dumbbell and put it behind your head and pull it back up to your chest - forget the name for that one, and sometimes some close-grip bench press.

    I was wanting some more compound movements since these are mainly isolation movements and according to thehodgetwins, compound movements > isolation movements for arms.

    Thanks for the replies!
    Hey man, Yeah the Hodge twins are awesome indeed!
    If you don't mind bodyweight exercises, I suggest pull ups for bi's and dips for tri's.. oh and narrow grip bench press for tri's
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  10. #10
    Registered User Excision94's Avatar
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    Originally Posted by Brosnbroccoli View Post
    Hey man, Yeah the Hodge twins are awesome indeed!
    If you don't mind bodyweight exercises, I suggest pull ups for bi's and dips for tri's.. oh and narrow grip bench press for tri's
    OK, thanks a lot man! But at the end of the day... I CAN DO WHATEVER THE **** I WANNA DO!
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  11. #11
    wut wut ShreddedRocks's Avatar
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    Originally Posted by Coolcicada View Post
    Clean and Jerk if you want a full body movement.
    i know. but the guy was saying there's no compounds for both the bicep and the tricep
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  12. #12
    Certified Autistic FeelTheFear's Avatar
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    Triceps theres closegrip and dips. Bicep there's not much, maybe chinups, but most bicep exercises are isolation

    btw don't take advice from the hodgetwins lol
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  13. #13
    thats good form gtslmfao's Avatar
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    dips, chinups
    Bench 275
    Squat 360x4
    Push press 205
    @ ~150 lbs

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  14. #14
    Registered User SethBJJ's Avatar
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    Originally Posted by ShreddedRocks View Post
    i know. but the guy was saying there's no compounds for both the bicep and the tricep
    Curl and press would work but I meant being able to hit them both in one move like squats do with the leg muscles
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  15. #15
    wut wut ShreddedRocks's Avatar
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    Originally Posted by SethBJJ View Post
    Curl and press would work but I meant being able to hit them both in one move like squats do with the leg muscles
    i feel you brah
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