6 Compound Arm Exercises To Beef Up Your Biceps & Triceps

Tired of the same old arm routine that feels like it’s going nowhere fast?

Let’s try compound arm exercises – the best you’ve been waiting for

These bad boys sculpt your arms and tackle multiple muscle groups simultaneously.

Ready to kick the monotony to the curb?

Let’s get straight into these value-packed compound arm exercises and up your workout routine:

More Compound Exercises: 

Compound glute exercises 

Compound Shoulder exercises 

Compound Chest exercises 

Compound Arm Exercises For Beginners

Here are some of the best arm workouts almost all beginners can do anywhere:

1.     Barbell Bicep Curl

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The Barbell Bicep Curl is a fundamental arm exercise for beginners that primarily targets the biceps brachii muscles. By isolating the biceps, it helps to enhance muscle definition and size in the upper arms.

This exercise also engages the brachialis and brachioradialis muscles, contributing to overall arm strength.

Regular incorporation of barbell curls into your workout routine can lead to improved functional strength and better performance in various upper body movements.

Step-By-Step Guide:

• Stand upright with your feet hip-width apart, holding a barbell with an underhand grip, hands slightly wider than shoulder-width apart.
• Keep your elbows close to your torso, shoulders relaxed, and chest up.
• Exhale as you curl the barbell towards your chest, contracting your biceps.
• Inhale as you slowly lower the barbell back to the starting position, fully extending your arms.
• Repeat for the desired number of repetitions, maintaining proper form throughout.

2.     Single-Arm Dumbbell Rows

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Single-Arm Dumbbell Rows are a versatile exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and traps, while also engaging the biceps.

This compound movement helps to improve unilateral strength and address muscle imbalances between the left and right sides of the body.

It promotes a strong, well-defined back, creating an aesthetically pleasing and functional upper body.

Step-By-Step Guide:

• Place one knee and the same-side hand on a bench, creating a stable base.
• Hold a dumbbell in the opposite hand, allowing it to hang directly beneath your shoulder.
• Keep your back straight and pull the dumbbell towards your hip, squeezing your shoulder blades together.
• Lower the dumbbell back down with control.
• Repeat for the desired number of repetitions on each arm, focusing on a controlled range of motion.

3.     Close-Grip Bench Press

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The Close-Grip Bench Press is a compound exercise primarily targeting the triceps, with secondary engagement of the chest and shoulders.

This variation of the bench press places greater emphasis on the triceps brachii, promoting muscle growth and strength.

By strengthening the triceps, this exercise can positively impact pressing movements and enhance overall upper body power. It is an effective addition to a comprehensive arm training regimen.

Step-By-Step Guide:

• Lie on a flat bench with a barbell, gripping it with hands closer than shoulder-width apart.
• Lower the barbell to your chest, keeping your elbows close to your body.
• Press the barbell back up to the starting position, fully extending your arms.
• Repeat for the desired number of repetitions, ensuring proper control and form.

Compound Arm Exercises At Home

Let’s up your arm strength with these at-home compound exercises for arms:

4.     Diamond Push-Ups

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Diamond push-ups are an excellent bodyweight compound arm exercise that primarily targets the triceps while also engaging the chest and shoulders.

The close hand positioning emphasizes the triceps brachii, promoting muscle growth and definition.

Additionally, diamond push-ups help enhance overall upper body endurance and are effective for developing stability in the arms and shoulders.

Integrating this exercise into your routine contributes to well-rounded arm strength and improved pushing capabilities.

Step-By-Step Guide:

• Start in a plank position with your hands close together, forming a diamond shape with your thumbs and index fingers directly under your chest.
• Keep your body in a straight line from head to heels.
• Lower your chest towards the diamond formed by your hands by bending your elbows, keeping them close to your body.
• Push through your palms to extend your arms and return to the starting position.
• Repeat for the desired number of repetitions, engaging your chest and triceps.

5.     Chin-Ups

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Chin-Ups are a challenging upper body exercise that targets the biceps, upper back, and lats.

The supinated grip used in chin-ups places a greater emphasis on the biceps brachii, leading to improved bicep development. Additionally, this compound arm workout engages the upper back muscles, promoting strength and definition.

Chin-ups contribute to overall upper body pulling strength and are valuable for building a well-developed, muscular back.

Step-By-Step Guide:

• Grip a pull-up bar with your palms facing towards you, hands shoulder-width apart.
• Hang from the bar with your arms fully extended.
• Pull your body up towards the bar by bending your elbows, bringing your chin above the bar.
• Lower your body back down with control.
• Repeat for the desired number of repetitions, engaging your back and biceps.

6.     Arnold Press

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The Arnold Press is a dynamic shoulder exercise that targets the deltoid muscles while also engaging the trapezius and triceps.

This at-home compound arm workout involves a rotational component, promoting balanced shoulder development. The Arnold Press helps enhance shoulder stability and flexibility by working through a full range of motion.

Regular inclusion of this exercise in your routine contributes to well-rounded shoulder strength, improving overall upper body functionality.

Step-By-Step Guide:

• Sit or stand with a dumbbell in each hand at shoulder height, palms facing towards you.
• Start with your palms facing you and elbows bent.
• As you press the dumbbells overhead, rotate your palms away from you, finishing with palms facing forward.
• Reverse the movement on the way down, rotating your palms back towards you.
• Repeat for the desired number of repetitions, maintaining a stable core.

Over To You

Compound arm exercises are not just about looking good; they’re about working smarter, not harder.

Remember, variety is the spice of life, and the same goes for your workouts.

By incorporating compound exercises for arms into your routine, you’re maximizing your time and challenging your muscles in new ways.