Are you looking to build a set of massive arms?

Unlike many of the fitness trends we’ve seen in the past, bodybuilding is going nowhere. Rather than a fad, this is a compound bicep exercise regimen as old as the exercise itself. Going to the gym to sculpt your ideal physique is something that will never get old, and we’re more than glad to help you get there.

We’ll start with our favorite compound bicep exercises.

1. Barbell Curls

Barbell curls are one of the most effective compound bicep exercises to try at the gym. This exercise will target and work your biceps and forearms. To begin, you’ll need a barbell that is loaded up with appropriate weight.

Grip the barbell in both hands, making sure to keep your palms facing up toward the ceiling. Begin by curling the barbell to your chest and squeezing your biceps as you do. Make sure to keep your elbows close to your side to isolate the biceps.

Curl the barbell back to the starting position and repeat. Make sure to maintain good form throughout the exercise, and don’t use momentum or your lower body to generate more power. Start with a lower weight to ensure you are doing the exercise correctly, then gradually increase the weight over time. 

2. Alternating Dumbbell Curls

Alternating dumbbell curls are an effective exercise for targeting the bicep area. When performing this exercise, one should ensure proper form is maintained. Stand with feet shoulder-width apart, grasp a dumbbell in each hand with an underhand grip, and curl one at a time.

Keep your core tight and avoid jerking or heaving the weight up. The exercise is very simple and can be done just about anywhere. However, if you want to make your arm workouts a bit more effective, there are a few compound exercises you can add at the gym that will target your biceps.

Bent-over alternating rounds, preacher curls, and barbell curls are all great compound exercises to try that will target the biceps and other muscles in the arm. Try doing a few rounds of compound exercises in between your sets of alternating dumbbell curls, and you’ll be well on your way to achieving the toned arms of your dreams.

3. Underhand Pull-Ups

Underhand PullUps are great compound bicep strength exercises to try at the gym. It requires a great deal of arm muscle and requires the use of a pull-up bar. To perform the exercise, clasp the pull-up bar with an underhand grip and then slowly pull your body upwards.

After reaching the bar with your chin, maintain a steady hold before lowering yourself back to the starting position. You must keep your back straight and your abs tight throughout this exercise.

Your entire body should remain as still as possible. When done in a full range of motion, Underhand PullUps are an excellent compound bicep exercise that can help build both core and upper body strength.

Share your workout routine knowledge by enrolling in a Missouri personal trainer certification online.

Read More About Compound Bicep Exercises

Compound bicep exercises are a great way to switch up your workout routine. They can benefit your overall performance, strength, and endurance. It’s important to find the right exercises for you and promote a healthy and safe workout.

So, why not give compound bicep exercises a try? 

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