The Only Two Compound Exercises For Biceps!!

The only two compound exercises for biceps are quite simple and effective. A compound exercises is any exercise that recruits more than one muscle. So what are the only two compound exercises for biceps? The only two compound exercises for biceps are chin ups and underhand close grip lat pulldowns. In this video I’m demonstrating the only two compound exercises for biceps with the first being chin ups. Chin ups is a body weight exercise so you can’t really lighten the weight but it is still a very effective exercise for your biceps. You can hear me in the video to hit max contraction on your biceps at the top of the rep of the chin up before slowly lowering yourself back down. This is a great exercise for bicep gains but you’re also recruiting your lats rear delts and traps so it is definitely a compound exercise. The second compound exercise for biceps is the underhand close grip lat pulldowns. This movement is almost the exact same as a chin up but you can move your body some to change the angle a little. Also on the lat pulldowns you can adjust the weight making it lighter or heavier than your body weight. You can hear me in the video this is one of my favorite exercises to do negatives on, you can cheat the weight down then slowly fight it all the way back up and you can go heavier then your body weight just an outstanding bicep exercise. This exercise also recruits lats traps and rear delts also making it a compound exercise for biceps. Try these two out on your next bicep workout you’re going to love them I just know it!! Thanks for watching the video I hope it helps keep you on track with your fitness goals and your fitness motivation. If you like what you see please hit like and subscribe.

[sidritkurti]

Most of videos in YouTube aren't telling the truth. It is just a way wining money. This is one of the few of the good ones

[milliegirlfitness]

Great video! People don’t usually think of biceps when they hear compound exercises. Great exercises!

[Jdboss]

Fantastic information I’m going to try the pulldowns today for my compound exercise for biceps thx!!!

[FrankDeVito]

I like these. They are essentially the same compound (shoulder and elbow joint). Compound lifts involve more than one joint. Isolation lifts use only one joint. I like to use a bar to do standing compound curls. The variation I am thinking is where you essentially chamber your grip under your shoulder. If you were to drag your hands up the front of your body on the same line they start on from the bottom (hanging) part of the lift all the way to the highest point of the concentric part of the lift. Then essentric, back down to start. This is another compound lift using the same two joints as the two exercises you have showed here. Just from the opposing angle. You could also do this lift by lying on a bench and using a cable.

You could also chain isolation lifts together but, that is not really a compound movement. I have seen people do what they call compound curls which were really a chained isolation curl to shoulder raise.

Thanks for the video. Great work! Keep it up!

[camillehouston]

I really like the underhand Pulldowns 💪💪

[sidritkurti]

I'll add there barbell bend over row, underhand grip. Very good for massive biceps. Also single dumbell rows are very good if you keep them close to body.

[jerryc]

I am interested if anyone else has any. Fantastic video!

[MrTraveller.]

I will definitely be trying these. Thanks

[FrankDeVito]

Oh, rows, rows are also a compound that utilizes biceps. But again, this is the shoulder and elbow giving us the compound. Of course the rows will focus the weight through the body to the mid back. But the last exercises I mentioned and the ones you presented here are all essentially rows because of the nature of the shoulder and elbow joints creating the compound. I suppose you could curl the wrists and get a three joint compound using the whole arm too.

[greenmarine]

your Home Gym is remarkable brother, I have trained allot of people and they are all amazed at the response they get from Bicep pull downs vs curls

[SellingLAandMiami]

Those underhand pull downs have been amazing. Thx. I never did those before and my friends who r pretty jacked never did these with me either

[patsyc]

Great tips. I can’t do chin ups yet but goals set

[DD-qkjj]

Hammer grip pull ups are good too. For biceps and forearms

[oussamaazaroual]

Goated video 🙌🏽, just look at the arms size of the gymnasts

[MAKINGTHECHANGEPT]

Try doing a static chin up at the mid-point of the range of motion. Do it to failure… your biceps will need at least a week to recover

[jalesajohnson]

Perfect. What can you do if you don’t have a lat bar to use for the pull downs??? I can’t do a pull up so…😅

[anderola]

Better insert an exercise like incline curl or preacher curl...where the muscle us fully stretched because that cause more growth according to recent studies

[sidritkurti]

Three best lifting compound exercises are bench press, barbell rows rivers grip and deadlift ligt weights high reps. You don't need anything else unless you are not a proffesioal bodybuilding man.

[crunchylettuce]

By compound does this mean it works both the long head and shorthead of the bicep or meaning it includes other muscle groups?

[allejandrabella]

Why did you say to go lighter than bodyweight on the underhand pull-down?