6+ High-Impact Compound Bicep Exercises To Build Strength More Efficiently

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.