Strengthening the biceps is crucial for improving overall arm strength and definition. They are prime movers in many long head bicep exercises and daily activities involving lifting, pulling, and carrying. They are also key in achieving an aesthetically pleasing and sculpted upper body physique.
In this article, we discuss seven compound bicep exercises that are very effective for upper body development. We provide descriptive instructions on how to execute each exercise, including tips on muscle engagement and activation.
7 Bicep Compound Exercises
This article provides a guide on effective compound bicep exercises to enhance your upper-body routine. We’ve chosen the best seven exercises we think are worth performing:
- Pull-Up.
- Chin-Up.
- Barbell Bent-Over Row.
- T-Bar Row.
- Cable Seated Row.
- Inverted Row.
- Dumbbell Upright Row.
They can be customized for a variety of workout goals based on fitness level and experience.
7 Best Compound Bicep Exercises
The following exercises target and strengthen your biceps as well as shoulders and back muscles through compound movements. You can perform them as listed or in the order of your preference.
Pull-Up
The pull-up is a valuable compound exercise for developing the biceps, shoulders, and upper back muscles. It involves lifting your body weight to a straight bar using an overhand, shoulder-width grip. While the pull-up primarily targets the shoulders and back muscles, the biceps engage during elbow flexion to lift the chest.
The pull-up is a beneficial exercise for improving elbow joint health and overall arm mass and strength. It uses a functional movement pattern that translates well into everyday living and exercise.
How to do
- Begin by standing under a sturdy pull-up bar to hold your weight.
- Grip the bar with an overhand grip (palms down) and hands slightly wider than shoulder-width.
- Inhale to engage your core. Let your legs hang with knees slightly bent and ankles crossed.
- Exhale as you contract your shoulder blades, bend your elbows, and lift your chest towards the bar.
- Continue raising until your chin is just over the bar. Focus on engaging your shoulder and back muscles throughout the movement.
- Hold at the top for a count, continuing to engage the target muscles.
- Inhale and slowly lower back down to the starting position until your arms are fully extended.
Tips
- Engage the core throughout the full movement to reduce the potential for straining the back.
- Avoid swinging or using momentum to bring yourself up to maximize muscle engagement.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Chin-Up
The chin-up involves lifting your body weight to a bar using a narrower, underhand grip. This increases bicep activation in addition to targeting the latissimus dorsi, brachialis, and pectorals (chest muscles).
Chin-ups strengthen the back and shoulders, while also engaging the core. They increase the emphasis on the biceps due to the underhand grip, making them very beneficial for upper arm development.
How To Do
- Stand under a sturdy pull-up bar to hold your weight.
- Grip the bar with an underhand grip and hands shoulder-width apart or slightly narrower.
- Inhale to engage your core. Let your legs hang with knees slightly bent and ankles crossed.
- Exhale as you contract your biceps, bending your elbows and lifting up towards the bar.
- Continue lifting until your chin is above the bar. Focus on contracting your biceps, shoulders, and back muscles throughout the movement.
- Hold at the top for a second while continuing to engage the target muscles.
- Inhale and slowly lower back down to the starting position until your arms are fully extended.
Tips
- Perform a proper warm-up routine to loosen the muscles and raise the heart rate before beginning the workout.
- Avoid swinging or using momentum to lift yourself to maximize muscle engagement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3-4 | 8–12 |
| Endurance Training | 3-4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Barbell Bent-Over Row
The barbell bent-over row is a compound exercise that primarily targets the latissimus dorsi, rhomboids, and trapezius muscles. It also activates the biceps and brachialis which assist in elbow flexion. The core stabilizes the trunk as you row.
The barbell bent-over row increases upper body strength, definition, and endurance. It also improves posture and engages multiple upper body muscles that are required for carrying out everyday activities.
How To Do
- Set up a barbell on the floor in front of you.
- Stand with your feet hip-width apart and toes pointing forward. Inhale and engage your core.
- Hinge forward at your hips to grip the barbell with an overhand grip and hands shoulder-width apart. Your knees should be slightly bent with your chest up and head facing forward.
- Exhale as you contract your shoulder blades and row the barbell to your ribcage.
- Make sure to keep a neutral spine and avoid rounding the back throughout the movement.
- Squeeze at the top and hold for a count to maximize muscle engagement.
- Inhale and slowly lower the barbell back to the ground as you extend your arms.
Tips
- Focus on using controlled, steady movements without using momentum to raise the barbell.
- Your elbows should be close to your body to stabilize your back muscles.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3-4 | 8–12 |
| Endurance Training | 3-4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
T-Bar Row
The T-Bar row primarily targets the back with secondary activation of the shoulders and biceps. It uses a T-Bar row station which encourages core engagement for stability and helps reduce strain on the lower back.
The T-Bar row has many benefits including developing upper body strength and improving performance during pulling exercises. This can optimally impact other lifting exercises that use similar muscles and movements.
How To Do
- Set up the T-bar row machine with the appropriate weight for your fitness level.
- Stand with your feet shoulder-width apart, straddling the bar.
- Grip the handle attachment on the weight. Inhale and engage your core.
- Bend your knees slightly and hinge at the hips, keeping a neutral spine and chest up.
- Exhale and slowly contract your shoulder muscles to pull the bar upwards towards your chest.
- Ensure you keep a neutral spine with your chest up throughout the movement.
- Hold at the top for a count while engaging the biceps and back muscles.
- Inhale and slowly lower the bar back down by extending your arms back to the starting position.
Tips
- Move through a full range of motion and contract your arms to fully engage the biceps, shoulders, and back muscles.
- Avoid using momentum or swinging the bar to lift the weight.
- Keep your elbows close to your body to stabilize the back muscles.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3-4 | 8–12 |
| Endurance Training | 3-4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Seated Row
The cable seated row primarily targets the back, biceps, and shoulder muscles using a seated cable row machine. The exercise requires you to pull a weighted handle towards your body while seated on a bench. It encourages core engagement and stability to maintain controlled movements and maximize target muscle activation.
This compound exercise is great for enhancing muscle hypertrophy as the cable machine provides continuous tension. Although it primarily targets the shoulders and back, it is very effective at developing the biceps as well. They contribute to elbow flexion and shoulder stability.
How To Do
- Sit on the cable row bench with your feet on the footplates, back straight, and knees slightly bent.
- Grip the handle with both hands and extend your arms. Inhale and engage your core.
- Exhale as you contract your shoulder blades and pull the handle in towards your midline. Focus on engaging your back and bicep muscles as you pull.
- Keep your chest up and head facing forward throughout.
- Hold for a count at the end of the movement and squeeze your shoulders.
- Inhale as you slowly extend the arms back out to return to the starting position.
Tips
- Maintain controlled, steady movements without using momentum to pull the cable.
- Your elbows should be close to your body to stabilize your body and provide targeted muscle activation.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3-4 | 8-12 |
| Endurance Training | 3-4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Inverted Row
The inverted row is a compound bodyweight exercise that mainly targets the back, shoulders, and upper arm muscles. It’s performed using a horizontal bar such as a barbell on a squat rack or Smith machine. The exercise requires you to pull your chest up to the bar while your body remains suspended.
The inverted row is great for improving overall upper body strength, posture, and core stability. It is also suitable for beginners because it is easy to perform and modify for various fitness levels and goals.
How To Do
- Set up a secured barbell at a high height on a squat rack or Smith machine. It should be slightly higher than your hips so that your body can hang freely.
- Grip the bar with an overhand grip (palms down) with your hands shoulder-width apart.
- Position yourself under the bar with your body extended, feet together, and heels on the ground. There should be a straight line from your head to your heels.
- Inhale and engage your core.
- Exhale as you contract your shoulder blades and pull your chest up towards the bar.
- Hold at the top for a count, focusing on engaging your back muscles, shoulders, and biceps.
- Inhale as you slowly lower back to the starting position until your arms are fully extended
Tips
- Engage your core throughout the full movement to reduce strain on the lower back.
- Avoid swinging or using momentum to lift yourself to maximize muscle engagement.
- Use a bent knee position to reduce the difficulty if needed.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3-4 | 8-12 |
| Endurance Training | 3-4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Upright Row
The dumbbell upright row is a standing row exercise that involves lifting dumbbells to the chin while flexing the elbows. It encompasses a compound approach that primarily targets the deltoids (shoulders) and trapezius (upper back muscle). The biceps and brachialis muscles act as secondary movers, performing elbow flexion and providing forearm stabilization.
This exercise is extremely beneficial for improving shoulder stability and posture. It also helps engage and develop the back muscles to increase overall upper-body strength.
It can be implemented into a variety of routines such as a functional full-body or upper-body pull lift. The dumbbells can also be substituted with other equipment, making this a great option as a resistance band bicep workout.
How To Do
- Stand with your feet shoulder-width apart and knees slightly bent with a pair of dumbbells in your hands.
- Hold one dumbbell in each hand with an overhand (palms down) grip. Your hands should be in front of you with dumbbells resting on your thighs.
- Inhale and engage your core.
- Exhale as you raise the dumbbells to your chin, keeping your elbows out and above the wrists.
- Hold at the top for a count, focusing on engaging your shoulders and your upper back muscles.
- Inhale as you slowly lower back down to the starting position to fully extend your arms. Ensure to keep a controlled movement throughout the descent.
Tips
- Keep your elbows above your wrists throughout the movement to ensure your shoulders are properly engaged.
- Maintain a controlled, steady movement, keeping your wrists close to your body.
- Do not raise the dumbbells above chin height as this may cause shoulder pain or injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3-4 | 8-12 |
| Endurance Training | 3-4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Anatomy Of The Biceps
The biceps brachii are a large muscle group of the upper arm, located between your shoulders and forearms. They consist of two heads — the biceps short head and the biceps long head. The biceps are responsible for elbow flexion and forearm rotation making them essential in upper body strength and functional activities.
Each bicep head functions slightly differently and is targeted at varying degrees during these bicep compound exercises. They also support shoulder and elbow stability in nearly all upper-body functional activities involving lifting, carrying, and pulling.
Biceps Long Head
Most outside part of your bicep.The front of your upper arm.
Biceps Short Head
Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.
Biceps Short Head
Your biceps short head is the inner part of your biceps brachii. It originates from your humerus, or upper arm bone, and inserts into your ulna, or forearm bone. It’s slightly shorter than the long head, which is where it gets its name.
The biceps short heads function to perform elbow flexion as well as shoulder stabilization during movement. Although the compound exercises discussed primarily target the shoulders and back as prime movers, they incorporate elbow flexion for support. This means the biceps short heads are activated throughout the movements providing assistance and stability.
Research shows the biceps brachii can reach maximum voluntary contraction of approximately 20%–22% during elbow flexion against resistance. This demonstrates how hard the muscle is working when contracting during the exercise.
For a list of recommended exercises that target the biceps short head, try these short-head bicep exercises.
Biceps Long Head
Your biceps long head is the longer, outer head of the biceps brachii. It originates from the humerus and is inserted into the ulna.
It primarily functions to flex the elbow, adduct the shoulder, and inwardly rotate the arm. This is where you bring your forearm in, arm away, and rotate your arm towards your body.
The exercises discussed also activate the biceps long heads. They work with the short heads to flex the elbows when lifting the weight. They also work to maintain tension and shoulder stability throughout the full range of motion.
For a list of other exercises that target the biceps long head, we recommend these long-head bicep exercises.
Benefits Of Compound Bicep Exercises
Incorporating these compound bicep exercises into your routine provides functional and performance-related benefits. Read on for details of a few main ones below.
Improves Muscular Balance
Compound exercises are effective at improving muscular balance as they work multiple muscle groups simultaneously. This requires coordination and balance to perform the proper technique and activate the target muscles. It also ensures that the muscles are evenly developed, leading to a more well-rounded physique.
The compound bicep exercises discussed include a mix of unilateral and bilateral approaches to help reduce upper-body muscle imbalances. They encourage support from the biceps in addition to the shoulders and back as prime movers. Both exercise approaches are great for improving performance in similar movement patterns.
Builds Strength
Muscle strength refers to the function of the muscles against resistance as a stimulus. When working against resistance, the body adapts to become stronger.
To continue adapting and progressing when exercising, you must incorporate progressive overload, or continuously increase the intensity.
The compound bicep exercises we discussed to strengthen the biceps as they support stability in the shoulders and elbow joints. Furthermore, the compound nature allows for more training volume to be performed stimulating additional muscle growth. This could lead to enhanced performance in other upper-body lifts and functional activities.
Improves Mobility
Resistance training leads to an increased range of motion by targeting multiple joints simultaneously. The exercises we’ve discussed typically use a full range of motion for the prime movers. This can lead to improved joint mobility and flexibility, particularly in the elbow and shoulder joints.
These compound exercises often follow similar movement patterns to upper body daily activities involving lifting, pulling, and reaching. Improving joint mobility also helps reduce the risk of injuries such as joint strain or sprain. This makes these exercises beneficial for improving performance in daily tasks and enhancing the overall quality of life.
Other Expert Training Tips
- Start with lighter weights initially to keep the focus on your form until you are comfortable.
- Make sure to use a full range of motion to engage all muscles involved and improve mobility and flexibility.
- Focus on the mind-muscle connection during each exercise. Concentrate on contracting and stretching the biceps to achieve maximum activation and optimum results.
- Make sure you focus on engaging the core throughout each exercise to encourage trunk stabilization and reduce lower back pain.
- Include a proper warm-up before each workout you perform to loosen the muscles and increase blood flow. Similarly, perform a cool-down after each workout to stretch the muscles, avoid injuries, and promote recovery and flexibility.
- If you experience elbow or shoulder joint pain during any exercise, stop immediately. Seek the help of a qualified healthcare professional.
Conclusion
In addition to contributing to a sculpted and balanced physique, the biceps are responsible for several functional and exercise applications. They maximize strength performance, improve joint mobility, and reduce injuries and muscle imbalances.
As the biceps have two heads, they are frequently activated and support multiple upper-body movements. Therefore, training the biceps requires a structured approach. The exercises above are some of the best ones to incorporate into your compound bicep routine.
Frequently Asked Questions
Bicep compound exercises target multiple muscle groups simultaneously, including the biceps, shoulders, and back. While the biceps are not the primary muscles targeted, they are activated to provide support and stability.
A variety of individuals with different fitness goals can benefit from compound exercises. Those striving to improve upper body strength and stability like bodybuilders, strength athletes, and general gymgoers will achieve positive results.
While there are many advantages of compound bicep exercises, a disadvantage would be the reduced bicep muscle isolation. As these exercises don’t primarily focus on the biceps, they are not optimal for achieving maximum bicep development.
Individuals with existing elbow or shoulder joint injuries are advised to avoid bicep compound exercises. As these exercises target those joints, people with injuries may experience pain or reduced healing.
Resources
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About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist
