Compound exercises for biceps

[SirTenenbaum]

I've wanted to start using more compound exercises in my workouts as opposed to isolation movements. What god compound exercises are there to really work the biceps?

[Jazi]

Pretty much pull ups, chin ups, and rows. I don't think you need any more than that for your biceps (besides the occasional isolaton excercise if you feel like it).

[dmeagher]

You want isolation for your biceps. Compounds won't get them big if that's what you want.

I always try to get in some bicep curls in during my workouts because I do compounds like squat, deadlift, etc.

[shaun]

I stopped using isolation exercises for biceps months ago and I have not lost any bicep muscle. I train my biceps indirectly with weighted chin ups, pull ups, barbell rows, and inverted rows. The heavy loads provide the stimulus for bicep growth, or in my case, maintain my muscle.

[Stefano13]

Technically, a compound move for biceps would have to involve movement at the elbow and shoulder joints.If you want a different one, try a Curl-to-Reverse Grip Press.

[shaun]

You could modify the conventional chin up for more stress on the biceps. You can do this by positioning a barbell in a power rack at elbow level when doing a chin up. You then rest your forearms on the barbell, just above your elbow, and perform the chin up.

[TLaw3520]

I don't believe there is a compound exercise directly for the biceps. There are many compound exercises where the biceps are working, such as pullups, but I can't think of any where the biceps are doing the majority of the work. If you think of the action of the biceps, which is elbow flexion and partial supination, it makes since. Isolation movements are what make the biceps grow.

[Sugarhill]

Go with bench press, pull ups, rows of any sort, dips and even shoulder presses and squats should give you enough for your biceps.

[shaun]

Chin ups are one of the best bicep exercises. Heavy chin ups will be enough stimulus for your biceps, it's a small muscle. The heavy weight will shock your biceps and the full range of motion provides an optimal stretch at the bottom of the movement.

[endirio]

There's no need to do compounds for biceps. Isolation will get you the much needed hypertrophy, but if you want to do something more interesting I'd suggest you try doing biceps/triceps supersets. Here's my ex arms routine which I found to be very effective:

3x8-12 curls ss w/ 3x8-12 standing french press
3x8-12 pushdowns ss w/ 3x8-12 db hammer curls
3x8-12 cable crossovers
3x8-12 machine curls ss w/ 3x8-12 machine dips